Fusion Gym – RockFit
Warm-up
Mobility
Weightlifting
Deadlift (5x5x80%)
Metcon (AMRAP – Reps)
AMRAP 4′ at 50%
– DL
Gymnastics
Pull up practice
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10′ Rx24/16 Sc20/12
– 12 Russian swing
– 12 Knee hug
– 12 Reverse lunges
– 12 Hollow rock