04/22/2020

warm up 

50 mountain climbers 

40 dynamic calf

30 arm circles 15 on each arm forward and back

20 jumping jacks 

Strength 

3x max effort wall sit holds -record time for each one 

3x30 weighted glute bridges 

1 x max effort plank hold 

1 x max effort hollow hold 

METCON

25 MIN AMRAP

30 double unders or backward singles or penguin taps

15 weighted box step ups 

10 bench dips 

5 single arm OHS on each arm or 5 OHS with barbell/broomstick or odd object