Warm Up: 1/2 mile run or run for 5 min slow pace. its a warm up Metcon: 4 Rounds :30 seconds max sit ups :30’s rest :30 seconds max push ups :30s rest :30 seconds max air squats 30s rest :30 seconds max burpees Goal is to maintain the same number of reps per movement….

Warm Up: 3 x 30 jumping jacks / 50 singles if you have a rope 10 kick ups 10 air squats 3 inchworms (slow down/focus on the stretch) Strength: Tabata x 2 russian twists with object bicycle kicks V-Ups Hollow Rocks Metcon: “Home For Dinner” 50-40-30-20-10 Jumping lunges shoulder taps lateral squats sit ups *shoulder…

Strength: Tabata x 2 ( 16 rounds / 8 min ) plank russian twist with object plank hollow rocks Metcon: “Cup of Tea” AMRAP 10 20 sit ups 20 Mtn Climbers (feet all the way up to hands ) 20 jumping lunges (knee should touch floor)

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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