Saturday/Sunday

Warm-up

  • 2 minute jog
  • 2 Rounds:
    • 10 walking lunges
    • 10 air squats
    • 2 wall walks

METCON – For time

  • 1 mile run
  • 20 DB Hang Clean & Jerks
  • 800 m run
  • 20 DB Burpee Deadlifts
  • 400 m run
  • 20 DB thursters

Today is a lot of running – for the dumbbell work, I want you to go a little heavier than you usually would. Pick a weight that would be very difficult to finish the work in one set. Challenge yourself here!

ABS

3 Rounds:

  • 30 Second Hollow Body Hold
  • 30 seconds of Russian Twist
  • 30 Seconds of Toe Touches
  • 30 seconds reverse crunch
  • 30 seconds rest