Sunday
Warm-up
Warm-up
2 SETS ON A 5:00 RUNNING CLOCK…
5 Inchworm w/o Push-Up
10 Push-Up to Pike
15/12 Cal Row
20 Alt. Groiners
5 Inchworm w/o Push-Up
10 Push-Up to Pike
15/12 Cal Row
20 Alt. Groiners
Skill
Metcon
ON A 10:00 RUNNING CLOCK…
Practice Handstand or HS Walking*
Practice Handstand or HS Walking*
*HS Options…
HS Hold
Pike Hold on Box
**HS Walk Options…
Wall Walk
Practice Freestanding HS
Pike Around the Worlds
HS Walk
HS Obstacle Walk
(No Measure)
Workout
Metcon (AMRAP – Reps)
"TABATA"
8 SETS EACH (:20 on/:10 off)*
TABATA 1 – Double Unders
TABATA 2 – Hollow Rocks
TABATA 3 – Jumping Lunges
TABATA 4 – Shoulder Taps
TABATA 5 – Cal Row
8 SETS EACH (:20 on/:10 off)*
TABATA 1 – Double Unders
TABATA 2 – Hollow Rocks
TABATA 3 – Jumping Lunges
TABATA 4 – Shoulder Taps
TABATA 5 – Cal Row
-Rest 1:00 b/t Tabatas-
*Complete 1 full Tabata before moving onto the next.
(Score is Reps of Each)
