Warm-Up / Skills

3 min Zone1
3-5 min Foam Roll
Lunge Complex
Banded Pull Apart
10 Back Ext
Scorpion

15 min OF A SKILL THAT YOU
AREN’T GOOD AT!

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Metcon

EMOM for 10 min
Even: 20 KBS 24/16kg
Odd: 20 SlamBall

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

Metcon

10 min AMRAP
15 ABMAT
15 KB Snatch 24/16
15 DU