Warm Up 97 (No Measure)
2 RNFT:
10 Pogo Hops
10 Cossack Lunges
10 Strict T2B/Knee Raise
10 Inch Worms
+
2 RNFT:
6 Worlds Greatest Stretch (/side)
6 Knee Hug/Leg Drop (/side)
Weighted Walking Lunges (1-1-1-1)
*Use kettle bells or dumbells.
*Pick a weight heavy for you.
*50′ efforts
*build from BW to a heavy last set.
Metcon (AMRAP – Rounds)
EMOM 24:
1: 12/9 Cal Assault Bike
2: 20′ Dumbbell Walking Lunge (50/35)
3: 15/11 Cal Row
4: 20′ Handstand Walk
*If you can’t handstand walk practice kicking up into a freestand or hold a handstand against the wall for around 45 sec.
*Scale calories and weight to something challenging for you.