Prehab

upper/lower body dynamic

warm up movements in metcon

MetCon

TEAM METCON

40:00 time cap

deck of cards

clubs – overhead lunges 45/25 (double count)

spades – ground to overhead 45/25

hearts – burpees

diamonds – box jumps 24/20

J – 11

Q – 12

K – 13

Ace – 200m run

joker – 1:00 plank

 

Strength

Skill Work