Workout of the Day


October 20, 2018

## Sport _**A: Warm-up**_ _6 Minute AMRAP:_ 30 Jump ropes 10 lunges 5 push ups _**B: Metcon (Time)**_ Partner A: 200m Row Partner B: squat jumps (as many reps as possible while partner A rows) *Then...* **3 rounds** 40 OH lunges 75/55 50 KB swings 53/35 60 sit ups *Then...* Partner B: 200m row Partner A: squat jump _**C: Metcon (No Measure)**_ *3x10 each of* Russian Twists Sit ups ## Performance _**A: Warm-up**_ _6 Minute AMRAP:_ 30 Jump ropes 10 lunges 5 push ups _**B: Metcon (Time)**_ Partner A: 200m Row Partner B: squat jumps (as many reps as possible while partner A rows) *Then...* **3 rounds** 40 OH lunges 75/55 50 KB swings 53/35 60 sit ups *Then...* Partner B: 200m row Partner A: squat jump _**C: Metcon (No Measure)**_ *3x10 each of* Russian Twists Sit ups