Fri 10-13-17

General Warm Up 1
2 rounds:
Lunge down (length of gym)
10 Squats
Bear Crawl back
10 Push Ups
Samson stretch 30 sec. each leg
10 Good Mornings
Kettlebell Swing (American 10×5, AHAP)
American or Russian
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00
Row 21 calories (20/18)
15 Sit Ups
9 Handstand Push Ups

scale as needed