WARM UP
10 minutes of:
10/10 Leg Swings
10/10 Arm Circles (FWB/BKWD)
10 PVC Shoulder Press
10 Air Squats
30 seconds of Jump Rope
20-30 Handstand Hold (or) Pike Hold
STRENGTH (20 minutes)
Push Jerk
5-5-3-3-1-1
Level 1) DB Push Press (or) Jerk
Level 2) As designed
METCON (11 minutes)
With a running clock for 11 minutes (Rounds + reps)
AMRAP in 5 minutes
10 Wall Balls @ 20/14
20 Double Unders
REST 1 minute
AMRAP in 3 minutes
6 Handstand Push-ups
12 Alt DB Snatch @ 40/20
REST 1 minute
AMRAP in 1 minute
Air Squats
Level 1) Go lighter and do singles
Level 2) As designed
Level 3) Wall Ball @ 30/20, DB @ 50/30
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