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Main - SportView Public WhiteboardDynamic Warm UpPart ABench Press (5x3 @ 80% *Perform sets every 2 mins)Part BMetcon (AMRAP - Reps)20 Minute AMRAP -50 Cal Row -40 Double Unders -30 Power Cleans (115/75) -20 TTB -10 Hang Squat Snatches (same bar)...

Main - Basic TrainingView Public WhiteboardMetconMetcon (Time)For Time In Teams of 2 : -400m Partner Slamball Toss (Parking Lot Route, 30#/20#) -100 Partner Sit-Ups with Med Ball (20#/14#) -50 Slurpees -800m Run (Both Partners Run Parking Lot route twice with slamball) -150 Air Squats...