WEDNESDAY 7.3.19

COMPTRAIN CLASS PROGRAMMING

METCON: "LEG WORK"

ON THE 4:00 X 5 ROUNDS:

9 BOX JUMPS (30"/24")

15 DUMBBELL FRONT SQUATS (50's/35's)

15/12 CALORIE ASSAULT BIKE

SKILL (OPTIONAL): "HANDSTAND WORK & BENT OVER ROWS"

10:00 ALTERNATING EMOM

EVEN MINUTES = HANDSTAND WORK

ODD MINUTES = SINGLE ARM KB OR DB ROW