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Components

Metcon

Sunday

Warm-up

AMRAP x 6 MINUTES
10 Lunges
20 Lateral Hops over DBs
6 Goblet Squats
4 DB Upright Rows

Strength

Metcon (No Measure)

EMOM x 9 MINUTES
MIN 1 - :40 Weighted Hollow Body Flutter Kicks
MIN 2 - :40 Plank DB Slides
MIN 3 - :40 Mountain Climbers

(No Measure)

Strength - HOME

Metcon (No Measure)

EMOM x 9 MINUTES
MIN 1 - :40 Weighted Hollow Body Flutter Kicks
MIN 2 - :40 Plank DB Slides
MIN 3 - :40 Mountain Climbers

(No Measure)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 12 MINUTES
20 Jumping Pull-ups
10 Up-Downs
20 Step-ups (24/20)
10 DB Front Squats (35/25)

(Score is Rounds + Reps)

Workout - HOME

Metcon (AMRAP - Rounds and Reps)

AMRAP x 12 MINUTES
20 DB Hang High Pulls
10 Up-Downs
20 Tuck Jumps
10 DB Front Squats (35/25)

(Score is Rounds + Reps)

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