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Components

Deadlift

Strict Press

Metcon

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Workout

Friday

Warm-up

3 rounds:
10 Cal Row
20 Lateral Band Walks
20 Banded Psoas March
10 Banded Kang Squats
20 Arm Circles (10R/10L)
10 Single Leg Glute Bridges (5R/5L)
10 Tempo DB Strict Press (@3030)

Gymnastics

Handstand Obstacle Course Work
Level 3 (Advanced)
5 min AMRAP:
HS Obstacle Walks (if you don’t have the ramp + stairs, create a safe obstacle course to try!)

Level 2 (Intermediate)
5 min AMRAP:
HS Obstacle Course (have some fun with this. Set up a challenging but doable obstacle course to play with. Make sure it is safe!!!)

Level 1 (Beginner)
3 min AMRAP:
Max Distance HS Walk or Max Shoulder Taps
Rest 1 min between sets

A1): Deadlift (work off 95% of most recent 1RM)

Deadlift

1x5 reps @40%
1x5 reps @50%
1x5 reps @60%

A2): Strict Press (3x10 reps @50%)

*barbell

WOD: Metcon (Time)

4 Rounds For Time:
400m Run
5 Wall Walks
4 Rope Climbs
30 Burpees
RX+ (Wearing 20/14# Weight Vest)

Want to see some of these movements in action? Check out our .