“Jacquelyn”

LINS FITT – Functional Fitness

Warm Up

WU: Warm-up (No Measure)

30 Seconds

Active Spiderman

Mountain Climbers

Push-up to Down Dog

Air Squats

Hollow Hold

Active Samson

Medicine Ball Front Squats

Medicine Ball Twists

Jumping Medicine Ball Squats

Strength

S: Back Squat (12 min to build to a heavy set of 5)

Metcon

WOD: Metcon (Time)

“Jacquelyn”

For Time:

1000 Meter Row /50cal bike

50 Wallballs (20/14)

30 Toes to Bar