WARM UP (12 minutes)
3 Rounds for quality
Good Mornings > No Push Burpees
Lunges (variations)
Plate Jumps (variations)
Hollow Crunches + Holds > Hollow Body Rocks
Scap Pull-ups > Kip Swings > Kipping Leg lifts to 90
SKILL (8 minutes)
Toes to bar
Level 1) Leg Lifts, Knees tucks, or V-ups
Level 2) Cycling
Level 3) Strict + Cycling
METCON (36 minutes)
3 Rounds for MAX (Calories + reps)
a) 3 min Row
b) 1 min Echo Bike + 1 min Box Jumps @ 24/20"
c) 30 sec Ski + 30 sec Toes to bar
Each section (a/b/c) will be 4 minutes long with 1 minute of rest between.
Level 1) Plate Jumps and Leg lifts
Level 2) As designed
Level 3) Box @ 30/24"
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