Getting ready for the 2018

Warm Up

Roxanne *People will have a light jog on the spot, and everytime the song says “”roxanne”” they will do a burpee”

Strength

Incline Bench or strict press 3X3 and

Front squats 5 5 5 5 5,

3 position cleans, high, knee, below knee 3X3

plus front lunges 10 10 10 10 10

Conditioning 15 minute AMRAP

Row 400 meters 50 Double Unders/100 single skips
10 box jumps

Accessory

3 Rounds of: 1a) Kettlebell S L Deads 1b) holds on rig 30 sec +Rest 30s. 1c) Hammer curls, tricep dips *Complete this post metcon