Sunday
Warm-up
Warm-up
ON A 5:00 RUNNING CLOCK…
20 Band Pull-Aparts
20 Air Squats (EZ)
20 Banded Face Pulls
20 Scap Push-Ups
20 Alt. Groiners
Max Push-Up to Pike in Remaining Time…
20 Band Pull-Aparts
20 Air Squats (EZ)
20 Banded Face Pulls
20 Scap Push-Ups
20 Alt. Groiners
Max Push-Up to Pike in Remaining Time…
Workout
Metcon (AMRAP – Rounds and Reps)
3 SETS
AMRAP x 8 MINUTES
10 Ring or Bar Dips (Strict Optional)
15 Wall Balls (20/14)|(14/10)
20 Med-Ball Walking Lunges*
AMRAP x 8 MINUTES
10 Ring or Bar Dips (Strict Optional)
15 Wall Balls (20/14)|(14/10)
20 Med-Ball Walking Lunges*
-Rest 1:00 b/t Sets-
*Med-Ball held in Bear Hug.
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
Finisher
Metcon (Time)
FOR TIME
50 Russian Twists*
25 Med-Ball Weighted Sit-Ups or Reverse Crunches
50 Russian Twists*
50 Russian Twists*
25 Med-Ball Weighted Sit-Ups or Reverse Crunches
50 Russian Twists*
*Weighted Optional.
(Score is Time)
