All Shook Up

Skill: Review the Stations

Strength: 4 sets of the Stations

1.) 8 Back Rack Split squats (8/leg)

2.) 8 Good Mornings (Keep the weight the same or progress)

3.) 0:30 sec side plank (0:30/Side)

*Rest as needed b/w sets

Metcon: Against 13 Minutes…

40-30-20-10

Abmat Situps

Wallballs

Run 100 M After Each Round (finishes on the run)

L1: (30/20)

L2: (20/14)

L3:(14/10)

L4: (10/6)