Tuesday February 11, 2020

Warm-up (No Measure)

Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets:
10 Beat Swings
5 Plate MTY
10 Hollow Rocks
5 Burpee
10 Air Squats
0-15 Min RT

Metcon (Time)

6 Rounds for Time:
14 Pull Ups
7 HSPU
200m Run
Rest 30 Sec
15-40 Min RT

**18 Min Time Cap**

The pull ups and hspu should be done unbroken. Run should be at 80-85% effort.

Variation 1:
7 Pull ups
14 Push Ups

Variation 2:
14 Ring Row
7 Push Ups

Metcon (No Measure)

4 Sets:
10 Hollow Rocks
15 Arch Rocks
20 Toe Touches
40-55 Min RT