Strength:
Strength: Back Squat
Handstand Hold or Handstand Push-ups
Met-Con:
16 minute alternating EMOM
1) 25 DU + 5 overhead squats
2) 10 GHD Sit Ups
Bodyweight Bootcamp:
4 Rounds:
1:00 Row for Calories
1:00 Pull-Ups
1:00 Burpees
1:00 Rest
Stretch:
Full Body Stretching Series #1
KB WOD:
Skill: Windmill
Met-Con:
1.2.3.4.5.4.3.2.1
Up the ladder down the ladder.
3 Movements
Dual KB Clean from the ground
Dual KB Front squat
Dual KB Push jerk
Start the ladder. set 1, 1 rep. You will do 1 rep of each movement. 1 clean,squat,push jerk. Set 2, 2 reps. You will do 2 reps of each movement. 2 cleans then 2 squats finish with 2 push jerk. Set 3, 3 reps. 3clean 3squat 3push jerk. Continue up the ladder and same method down.
then:
Tabata Hollow Rocks
