3/27/2017

Warm-up
Slamball Warm-Up
500m Row/ 400m Run

2x
20 Slam Balls
40 4-count flutter kicks
10 banded step outs
20 walking lunges with Plate Overhead (45/25)
10 1-Leg hip bridge

Weightlifting
Deadlift (6×4 @50% with 5 sec descent)
Metcon
Metcon (Time)
10-1/1-10

Alternating Dumbell Snatches (50/35)
***One on each arm=1rep***

Push-ups

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