8/25
Warm-up
Warm-up
3 sets:
1:00 Jog
5 Hand Release Push Up
10 Hanging Scap Retractions
6 Kip to Swing,
4 V Ups
5 Box Jump w/Step Down
1:00 Jog
5 Hand Release Push Up
10 Hanging Scap Retractions
6 Kip to Swing,
4 V Ups
5 Box Jump w/Step Down
50m Run
2 Push Ups
3 Toes to Bar
2 Box Jumps (at workout height)
Partner Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
100m Run [each round add 100 meters Split Meters] 20 Push Ups
20 Toes to Bar
20 Box Jumps (24/20)
100m Run [each round add 100 meters Split Meters] 20 Push Ups
20 Toes to Bar
20 Box Jumps (24/20)
Finisher
Metcon
3-4 Rounds
10 Ring Row – Feet Elevated
15 Ring Dips
15 Seated Alternating DB Curl
10 GHD to parallel (2 sec hold at full extension)
15 Pulse Ups
10 Kettlebell Side Bend (each side)
15 KB Front Rack Marches (each side)
30yd Double DB Overhead Carry (Left– as heavy as possible)
30yd Double DB Overhead Carry (Right – as heavy as possible)
10 Ring Row – Feet Elevated
15 Ring Dips
15 Seated Alternating DB Curl
10 GHD to parallel (2 sec hold at full extension)
15 Pulse Ups
10 Kettlebell Side Bend (each side)
15 KB Front Rack Marches (each side)
30yd Double DB Overhead Carry (Left– as heavy as possible)
30yd Double DB Overhead Carry (Right – as heavy as possible)
Accessory
Metcon
3 Sets:
1:00 Plank Hold
1:00 Hollow Hold
1:00 Bear Crawl Hold
1:00 Plank Hold
-Rest 1:00 between sets-
1:00 Plank Hold
1:00 Hollow Hold
1:00 Bear Crawl Hold
1:00 Plank Hold
-Rest 1:00 between sets-