3 SETS (7:00 CAP)
20 Jumping Jacks
15 V-Ups or Tuck-Ups
10 Alt. Lunges
:30 Hollow Hold or Rocks

4 SETS FOR QUALITY
"Unbroken" Double Unders*
1:00 Russian KB Swing (Athlete Choice)
1:00 Glute Bridge Hold**
1:00 Toes to Bar
1:00 Elbow Plank

*20 / 30 / 40 / 50 Double Unders increase each set. 1st set = 20 / 4th set = 50.
**Weighted Optional

-Rest 1:00 b/t Sets-

(No Measure)

FOR QUALITY
400m Plate Gun Walk (Athlete Choice)*

*30 Mountain Climbers every break.

(Score is Time)

20 Minute EMOM
⚠️Any movement you want to work on
___________________

METCON - AMRAP
3 rounds - (every round is 7 minutes)

ROUND 1 (7 Minutes)
5 x T2B
5 x KB Goblet Squats

🔸2 minutes rest

ROUND 2 (7 Minutes)
5 x C2B
5 x KB Squat Rockers

🔸2 minutes rest

ROUND 3 (7 Minutes)
5 x Pull-ups
5 x KB Headcutters
- - - - - - - - - - - - - - - - - - - - - -
Challenge yourself with all movements done unbroken ,
(If you drop you must start again)

- - - - - - - - - - - - - - - - - - - - - -
🔹 Score = Rounds & Reps

RX+ 70/53
RX 53/35