Warm Up: 1/2 mile run or 5 min run Strength: Tabata x 2 plank up-downs Mt. Climbers (knees to elbows) hollow rocks flutter kicks Metcon: EOMOM 16 work :40s rest :20 keep track of your reps and maintain your numbers min 1) Jumping jax 2) Burpees with a push up (no flopping like we normally…

Warm up: 3 X :30 s running in place 10 kick ups 10 air squats 3 inchworms Strength: -accumulate 5 min of plank -accumulate 4 min of active bottom squat hold (active means you are engaged..not just hanging out down there) -accumulate 3 min of handstand/headstand/wall walk hold *every time you break 5 burpees to…

Warm Up: 3 X 10 kick ups 30 running in place 3 inchworms w/ push ups Strength: Tabata x 2 (16 rounds = 8 min) plank hollow rocks (good form !) plank V-Ups Metcon: “Pyramid Scheme” 5 Burpees 5 push ups 20 situps 10-10-20 15-15-20 20-20-20 15-15-20 10-10-20 5-5-20 *always doing 20 sit ups

Skill: 10 min

Rope Climb

Metcon:

“Double Down”

AMRAP 20

1 rope climb

2 pull ups

4 push ups

8 KBS (53/35)

16 air squats

32 dubs

ADV: C2B / HSPU / (70/53) goblet squats

Lv1( (1/2 rope climb) banded pull ups (1/2 dubs)

Lv2( Ground2Stand /ring rows / knee push ups / x 2 singles

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