REMINDER: Please please pretty please ensure NOTHING is put down the toilet except for toilet paper – no paper towel, no wipes, etc etc!
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets:
10 Scap Push/Pull
10 Beat Swings
10 Air Squats
10 Samson Lunge
10 Burpee
0-15 Min RT
Metcon (Time)
For Time:
100 DU
80 AbMat Sit Ups
60 Push Ups
40 Wall Ball
20 Box Jump
40 Wall Ball
60 Pull Ups
80 Air Squats
100 DU
15-45 Min RT
**20 Min Time Cap*
Get good and warmed Up. Run through the entire chipper at 1/10 the reps.
Variation 1:
60
60
40
30
15
Variation 2:
200 SU
50
40
30
20 Step Up
Metcon (No Measure)
3 Sets of:
10 Skull Crushers
10/10 Curl and Press (Alt)
10 Bent Over Reverse Flys