WARM-UP

1 ROUND
5 Inch Worm + Push Up
5/5 Split Squats
10 Up Downs
10 Tuck Ups

Into…

1 ROUND
10 Scap Push Up to Pike
10 BW Lunges
8 Burpees
10 Scap Pull Ups

Into…

1 ROUND
5 Pike Push Ups OR Hand Release Push Ups
10 Front Rack Lunges
6 Burpees Over DB
10 Strict Knees to Chest

SKILL (ALL)

EMOM x 8 MINUTES
MIN 1 – :30 Handstand Hold*
MIN 2 – :30 Hollow or Tuck Hold

*Option for Pike, Wall or Free Standing.

(No Measure)

WORKOUT (PERFORMANCE)

AMRAP x 15 MINUTES
10 Handstand Push-Ups
20 DB Front Rack Alt. Lunges (50/35)
10 Burpees Over DB
2 Rope Climbs

(Score is Rounds + Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

AMRAP x 15 MINUTES
10 Hand Release Push-Ups
20 DB Front Rack Alt. Lunges (35/20)
10 Burpees
10 Tuck-Ups

(Score is Rounds + Reps)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

ON A 6:00 RUNNING CLOCK…
Foam Roll Quads/ Calves

(No Measure)

EXTRA CREDIT (ALL)

NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

3 ROUNDS FOR TIME
1000m Row
50m Sled Push
20 Burpee Broad Jumps
500m Row
30 Plate Ground to Overhead
200m KB Farmers Carry

(Score is Time)