05/10/2021

Warm-up
Warm-Up:
Row, Bike or Run x 5 min
+
4 min x warm up Yoga
+
EMOM x 6
min 1: Gymnastics Plank
min 2: American KB Swings
+
EMOM x 4
min 1: HS Hold
min 2: Hollow Rock
+
EMOM x 2
5 Pull Ups (or ring rows)
10 Push Ups
15 Air Squats
Metcon (AMRAP – Reps)
Skill: Toes to Bar
– Opening up the chest and shoulder
– Pendulum Swing
– Head position
– Using your lats
– Explode at the bottom
– Piked and kicking

Repeat Explosives:
15 sec unbroken AMRAP EMOM x 7
– record total number of reps
– breaking in your set ends the set

Metcon (AMRAP – Reps)
EMOM x 8
+1 Burpee
+1 Box Jump
+1 Burpee Box Jump
– record total number of reps completed in 8 rounds
3/6/9/12/15/18/21/24, for a total of 108
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
50 Double Unders
25 AbMat Sit-Ups