171004 - WEDNESDAY

WARM UP:
walking lunges, leg swings, 5 burpees, air squats

METCON:

50 AIR SQUATS
400m run

4 ROUNDS FOR TIME (4RFT)

16:10

171002 - Monday

warm up:
walking lunges
10 burpees

METCON:
Bodyweight:

50 airsquats
250 meters (2 blocks)

4 rounds for time: 14:21

170928 - BODYWEIGHT

170928 - THURSDAY

25 Airsquats
10 pushups

4 rounds for time
5:22
No warm up