5mins roll out/free style movement prep
2 rounds of:
- 15-30 Jumping Jacks
- 10-15 Shoulder Pass Throughs
- 8-12 Overhead Squats
- 6-12 Push-ups or Ring Dips(slow tempo, not a max set)
- 6-12 Pull-ups (not a max set)
Strength: Power Cleans: work up to quick 1RM - then 5 x 3 at 75%, rest 90 sec; OR Overhead Squat 3RM
Metcon Team Fun!
Part 1: Team Sandbag Shuttles - 3 rounds for Time
Sand bag carry for 50m - each team member must complete 3 shuttles. Only one person working at a time.
Part 2: Team Sled'ing - 4 Rounds for Time 100m Sled Drag + 20 KB Swings First Team member drags the sled for 100m and then completes 20 Kettlebell Swings. The next team member can start the next sled run as soon as the first member finished their run.