Foul Ball
Warm-up
200m Run
3 Rounds
10 Walking Sampson
5 Air Squats
1 Length Butt Kickers
1 Length High Knees
3 Rounds
10 Walking Sampson
5 Air Squats
1 Length Butt Kickers
1 Length High Knees
Mobility
:30 KB Ankle Stretch each side (Sampson position)
1:00 Bottom of Squat
x2
1:00 Bottom of Squat
x2
Weightlifting
Deadlift (5-4-3-2-1-AMRAP)
75%
Metcon
Foul Ball (Time)
3 Rounds:
800 Meter Run or 1000/800m Row
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)
800 Meter Run or 1000/800m Row
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)
