Warm Up: 8 Min/ 4 Rounds
10 Russian KB Swings
5 Wall Balls
10 Hollow Rocks
StrengthCon: 13 Minutes
Handstand Push Up Work
If you can do HSPUs then you will perform 6 sets of 5 with 60 seconds rest in between sets.
If you cannot do HSPUs yet then you will do 6 sets of 5 negatives.
If you have not gotten into a handstand yet....you're getting into one TODAY!
MetCon: 21 Minutes Cap
3 Different Workouts; Must be completed in order.
7 Minute AMRAP
12 Sit Ups, 6 Supermen, 3 Wall Climbs
7 Minute Ascending Ladder by 2's of:
KB Cleans (53/35) & Slams (20/15)
7 Minute AMRAP
200M Run
5 Bent Over Rows (75/55)
If you would like to order a new custom workout journal please make sure you do so in the next week! The sign up sheet is by the door!
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