Hear the Bells
Warm Up/Mobility
Warm-up
2 rounds
10 Boot Strappers
12 Alt SpidermaN
2 Rounds
12 Mountian Climbers
10 Push up to Pike
2 Rounds
:20 Hollow Hold
10 Air Squats
2 Rounds
10 Shoulder Taps
10 Russian Kettlebell Swings
2 Rounds
10 KB High Pulls
10 Slow Goblet Squats
10 Boot Strappers
12 Alt SpidermaN
2 Rounds
12 Mountian Climbers
10 Push up to Pike
2 Rounds
:20 Hollow Hold
10 Air Squats
2 Rounds
10 Shoulder Taps
10 Russian Kettlebell Swings
2 Rounds
10 KB High Pulls
10 Slow Goblet Squats
Extended Warm-up
Warm-up
EMOM 10
Min1 – :40 HS walk or HS Hold
Min 2 :40 Hollow Rock or Hollow Hang
Min1 – :40 HS walk or HS Hold
Min 2 :40 Hollow Rock or Hollow Hang
Metcon
Metcon (Time)
4 Rounds
12 Handstand Push Ups
18 Pull Ups
24 KB Goblet Squats (53/35)
12 Handstand Push Ups
18 Pull Ups
24 KB Goblet Squats (53/35)
Finisher
Warm-up
3-4 Sets
10 Tempo Banded Glute Bridges
10/10 Clam Shells
25′ Lateral Monster walk L
25 Lateral Monster walk R
10 Tempo Banded Glute Bridges
10/10 Clam Shells
25′ Lateral Monster walk L
25 Lateral Monster walk R