THE MOBILITY
THE WARM-UP
For 10:00 work through the following movements and building up to the met-con standards
Phelps Swings
Burpees -->Single ArmDevips Press
Gravel Jog
THE MET-CON
For 36:00, As Many Rounds/Repetitions As Possible
From 0:00-6:00
Row
In remaining time As Many Rounds/Repetitions As Possible:
Devils Press (Single DB)
From 6:00-12:00
Row
*Pick back up where you left off in the AMRAP and get as many rounds/repetitions you can in time remaining (This goes for all the remaining time after each row/run interval, you will pick-up where you left in the last time domain)
From 12:00-18:00
Row
*AMRAP
From 18:00-24:00
Run
*AMRAP
From 24:00-30:00
Run
*AMRAP
From 30:00-36:00
Run
*AMRAP
