Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets
10 Scap Push/Pull
15 Bent Over Row
15 Skull Crushers
10 ElbowPlank to Straight Arm Plank
10 Air Squats
Metcon (No Measure)
Every 2:30 x 5
Peg Board/Monkey Bars/Flying Pull Ups
Max Effort HS Walk
Every 2:30 you will make an effort/attempt at a peg board, or monkey bars or flying pull ups. You will then go directly into a max distance HS walk.
We can scale HS walks with HS holds or double DB OH walks.
This portion is meant to be fun and introduce us to new ways to move.
Metcon (AMRAP – Rounds and Reps)
AMRAP 13 Min:
5 Squat Snatch @ 60-70%
7 Muscle Ups
100 Double Unders
Variation1:
21 Pull Ups
60 DU
Variation 2:
21 Ring Row/Jumping Pull Ups
200 SU