SweatCon 11/26/2018

Warm Up
3 minutes:
10/leg Sampson Lunges
10leg Spiderman Crawls
10 Calories

The Grind
Begin at 0:00
7 Rounds:
7 Burpee Box Jump Overs
7 Thrusters 105/75lbs

Begin at 10:00
4 rounds
20 Cal Row
15 Deadlifts 105/75lbs
10 Shoulder To Overhead 105/75lbs

Begin at 20:00
3 Rounds:
100 Double Unders
10 Cal Bike
10 Front Squats 105/75lbs

The Kick
5 minutes AMRAP:
50 Power Snatches, 45/35lbs
AMRAP: Pushups

The Finishline
5 minutes AMRAP:
5 Weighted Situps
5 Weighted Russian Twists
10 Hollow Rocks

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