Weightlifting
3 Sets of 10 – Seated DB Lateral Raises
3 Sets of 12 – Hanging Knee Raises
Metcon
20 Burpees
100 Double Unders
20 Left DB Snatch (50/35)
20 Right DB Snatch
400 Meter Run
50 Single Arm Overhead DB Walking Lunges
400 Meter Run
20 Left DB Snatch
20 Right DB Snatch
100 Double Unders
20 Burpess
Andrew: 25# DB – Metcon 23:15 200m run, 100 jumping jacks
Patty: 20# DB – Metcon 23:00