Party Time
Warm Up/Mobility
Warm-up
EMOM 5
perform 10 air squats
:30 Run
-then-
perform 10 air squats
:30 Run
-then-
3 Sets
5 Ring Rows (Or body rows)
5 inchworms
10 hanging scap retractions
Strength
Front Squat (6×2@ 80%)
Metcon
Metcon (Time)
5 rounds
10 Strict pull ups
20 Push ups
30 Air Squats
-Rest 3 Minutes-
10 rounds
5 Strict pull ups
10 Push ups
15 Air Squats
*Perform with 20/14 vest
10 Strict pull ups
20 Push ups
30 Air Squats
-Rest 3 Minutes-
10 rounds
5 Strict pull ups
10 Push ups
15 Air Squats
*Perform with 20/14 vest
Finisher
Metcon
3 Rounds
10 Bulgarian Split Squat (each side)
10 windmills (each side)
1:00 Plank Hold
10 Bulgarian Split Squat (each side)
10 windmills (each side)
1:00 Plank Hold
Post Workout Mobility
Strength
Metcon (Weight)
Snatch Pull to mid thigh + Snatch 5×2
Deficit Snatch-grip Deadlift (3×3 @ 105 of Snatch)
perform the prescribed number of Snatch-grip (wide grip) Deadlift from risers (i.e. 45# plates)
10 Downward Dog to Upward Dog Transitions