WARM-UP
EMOM x 6 MINUTES
MIN 1 – :20 Wall Sit + Max Air Squats
MIN 2 – :20 Plank + Max Alt Toe Taps
MIN 3 – :20 Hollow Hold + Max Up/ Downs
EMOM x 6
MIN 1 – 10 Box Jumps + Pike Hold on box
MIN 2 – 10 DB Push Press + Max Burpees
MIN 3 – 10 Goblet Squats + Hollow Hold
Scoring:
SKILL (ALL)
3 SETS
1:00 Hollow Hold
:30 Handstand or Pike Hold
1:00 Wall Sit
-Rest 1:00 b/t Sets-
(No Measure)
Scoring:
WORKOUT (PERFORMANCE)
ON A 5:00 RUNNING CLOCK…
Max DB Shoulder to Overhead (50/35)
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max DB Goblet Squats
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Burpees
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Box Jumps (24/20)
(Score is Total Reps)
KG DB: (22.5/15)
Scoring:
WORKOUT (FITNESS)
ON A 5:00 RUNNING CLOCK…
Max DB Shoulder to Overhead (35/20)
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max DB Goblet Squats
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Burpees
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Box Jumps (20)
(Score is Total Reps)
KG DB: (15/10)
Scoring:
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-
(No Measure)