04/03/2020

Warm Up
5 Mins
5 up downs + extra push up
10 twists- touch opposite knee and elbow
20 backward single unders or double unders

METCON
EVERY MINUTE ON THE MINUTE FOR 14 MINS
EVEN: 10 DB OR BARBELL THRUSTERS OR ODD OBJECT THRUSTERS
ODD: 15 BOX JUMPS/STEP UPS/BROAD JUMPS

REST 2 MINS

EVERY MINUTE ON THE MINUTE FOR 14 MINS
EVEN: 10 HANDSTAND PUSHUPS/VOLCANO PUSHUPS/KICK UP AGAINST WALL HOLD AS LONG AS POSSIBLE
ODD: 10 BULGARIAN SPLIT SQUATS ON EACH LEG (HOLD DB’S OPTIONAL) OR 1 LEGGED DEADLIFTS (WITH DB OR KB OPTIONAL) *GOOGLE 1 LEGGED DEADLIFTS IF UNSURE OF MOVEMENT*

*DO AS MANY REPS AS POSSIBLE IN 40-50 SECONDS IF UNABLE TO COMPLETE ALL MOVEMENTS WITHIN THE MIN*

AFTER PARTY
100 DOUBLE UNDERS OR DOUBLE UNDER ATTEMPTS