Warm Up
Round 1 – 30 of Ea: Tube chops (per side) + knee grab sit ups + crunches with feet up
Round 2 – 20 of Ea: Tube chops (per side) + knee grab sit ups + crunches with feet up
Round 3 – 10 of Ea: Tube chops (per side) + knee grab sit ups + crunches with feet up
Round 4 – 5 of Ea: Air squat to calf raise + lunges (per leg) + close grip push ups
-then-
1:00 active sampson
1:00/1:00 pigeon pose
Strength
20 Min EMOM
- M1: 6 barbell back squats
- M2: 10 box jumps
- M3: 10 wall ball + 5 heavy KBS
- M4: 10 pull ups
- M5: 10 jacknives
METCON
AMRAP W. Time Left
- 200M run
- 7 hang db cleans
- 100M run
- 10 HR push ups
- 50 singles
- 13 squat jumps