EAT MORE OFF THESE

WARM UP 

10 PS Spine Opener 

10 banded pullovers 

10 external rotation in side plank position, small weight 3-5lbs

10 weighted roll ups

10 side to side kettlebell swings 

10 push up, showing band from high rig 

Weak Skill 

8 minutes to work on a weak skill

Weak skill 10-20 second on 30 second off  holds every minute

L SITS … easy to difficult

• on bench 
• on floor sitting on ad matt
• on floor no matt, try holding 1 leg up 
• on floor no matt try holding 2 legs up
• on rings 
• on kettlebell handles 

Metcon Class

A) 21-18-15-12-9-6-3 scaled do 15 12 9 3 
side to side  kb swing (53/35lb) use a lighter weight that normal
recline pulls, seated in rig
bike erg cals/row
pushup, use band from high rig 

B) Coaches choice…????? if time left