Warm-up (No Measure)
Cardio: 3 Min
Mobility: 10-15 parallette extensions
2 rounds:
10 scap pushups
10 scap pullups
10 situps
10 PVC thrusters
15 calf raises (on ground or edge of box)
Metcon (3 Rounds for reps)
3 rounds:
1 Min Max Pushups
1 Min Max Air Squats
1 Min Max DB Snatch @ 50/35
1 Min Max box jump (no rebound) 24/20″
1 min rest
Score is total of all movements in each round.
Let’s keep our range of motion and form as top priority in the push ups.
Variation 1:
modified pushups
@ 35/25
Variation 2:
modified pushups
@ 25/15
box jump 20/16″
Durante Core (AMRAP – Reps)
5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –
*Scale reps to a manageable amount per set.