METCON

Workout

AMRAP 10

10+10 front foot elevated split squat
10 HR push ups

(target 3-5 rounds)

2 mins rest

EMOM 25

Min 1: 14/12 cal row

Min 2: 4-8 squat jump over rower

Min 3: 30 DU/ 60 SU

Min 4: 13-15 wall balls

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3 complete:
3-4 x Deadlift (Sumo)
8 SL Step Ups (each leg)

Then

Every 3:30 mins x 3 complete:
3-4 x BB Push Press
8 x SA DB Row (per arm)

21-15-9

-cals
-KB swings(USA)

Tc 8 mins

GYMNASTICS

Workout

TABATA 1
1. Hollow Hold
2. Arch Raise
(3 mins)

TABATA 2
1. Seated leg lift
2. PVC Pull down
(3 mins)

Every 90s x 4 Rounds
Perform 6-8 Arch tension snaps

Independent TTB Practice:
(6 mins)

(WOD) 3RFT:
12 Box Jump overs #20/24″
10 TTB
8 Ring push ups