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Aero Athletics Warm-up

While jogging around the gym, perform the following movements when they are called out:

-Burpees
-Sprint
-High Kicks
-High Knees
-Butt Kicks
-Arm Circles
-Over the Fence
-Tiger Knee
-Bear Crawls

 

Shoulder Press 1 x 1

30 minutes to establish your 1 rep max shoulder press

 

Metcon:

16-minute cap
4 Rounds for time of:

8 Shoulder to overhead 115/75#
10 Pull-ups
12 Box Jumps

Rest 2 min between rounds

*Each of these rounds should be performed as a SPRINT. That means 100% effort for the entirety of the round. If you are staring at the bar, you aren’t moving 100%. There are 2 minutes to recover.

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