Water Break

LINS FITT – Functional Fitness

Warm-up

WU: Warm-up (No Measure)

WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

45 Seconds

Easy Row

Active Spidermans to Push-up

30 Seconds

Moderate Row

Mountain Climbers

20 Seconds

Faster Row

Steady Burpees

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY (10:00 – 12:00)

Wrist Stretch: 1 Minute

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Front Rack Stretch: 1 Minute

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Metcon

WOD: Metcon (AMRAP – Rounds and Reps)

In teams of 2- 1 person will be doing the AMRAP while the other partner is resting

**Score is total Rounds + Reps of the Team

AMRAP 4:

27 Hang Power Cleans (95/65)

27 Burpees Over Bar

27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (115/85)

21 Burpees Over Bar

21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (135/95)

15 Burpees Over Bar

15/12 Calorie Row