Warm Up
Row 500m
DROM
20 Burpees
Strength
Squat
2 x 5 @75%
1 x 5+
Metcon – Happy Birthday Laken (21) and Micah (28)
100m sprint with a medicine ball
21 wall balls w/ same ball
21 sumo deadlift high pulls w/ kb
28 box jumps
28 medicine ball squats w/ same ball as before
100m sprint with medicine ball
** when using med ball have to “rest” with it while holding it, or it’s a
10 burpee penalty on the spot.
So if you’re doing wall ball you can’t let it drop on the ground, or if
you’re doing the med ball squats you can’t drop it on the ground and rest.
The 10 is for the month.
