Wednesday 300

FIT360 Movement – 300

Warm-up

Warm-up (No Measure)

A1: 5 mb slam

A2: 10 mb thruster

A3: 20 russian twist
6 min AMRAP.

300 – A

A: Metcon (Time)

25 weighted step ups/side

50 pull-ups (10RM)

50 elevated heel close stance goblet squat

50 cross crunch/side

50 jump lunges/side

50 hand release push-ups (10RM)

25 calories assault bike

300 – B

B: Metcon (Time)

25 box jumps

50 pendlay row (10RM)

50 front squats (10RM)

50 deadbugs/side

50 kb walking lunges/side

50 burpees

25 broad jump + tuck

300 – C

C: Metcon (Time)

25 negative chins ( 5 x 5 )

50 bb squat thruster (10RM)

50 single leg burpees

50 hollow hold + weighted leg raise (10RM)

50 single leg pistol squats (10RM = 5/side)

50 renegade row + push-up

25 deadball over shoulder