Sunday
Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – :15 Air Squat + :15 Narrow Stance Air Squat + :15 Squat Hold
MIN 2 – Pike Hold or "Around the Worlds"
MIN 3 – :30 Banded Pull Aparts + :15 Band Upright Rows
MIN 4 – :15 Shoulder Taps + :30 Front Plank
MIN 1 – :15 Air Squat + :15 Narrow Stance Air Squat + :15 Squat Hold
MIN 2 – Pike Hold or "Around the Worlds"
MIN 3 – :30 Banded Pull Aparts + :15 Band Upright Rows
MIN 4 – :15 Shoulder Taps + :30 Front Plank
Skill
Metcon
3 SETS FOR QUALITY
7/7 Pistol Squats*
1:00 Handstand Hold Practice or Handstand Walk Practice
7/7 Pistol Squats*
1:00 Handstand Hold Practice or Handstand Walk Practice
-Rest as needed b/t Sets-
*Weighted Pistol Squat Optional.
(No Measure)
Workout
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
100 pullups
100 pushups
100 situps
100 air squats
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
AMRAP x 20 MINUTES
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
