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Components

Metcon

Friday

Warm-up

AMRAP x 5 MINUTES
:30 Bike/Run/Row/Mountain Climbers
5 Plank to Down Dog + 5 Scap Push-Ups
:20 Hollow Hold

Workout

Metcon (AMRAP - Reps)

EMOM x 15 MINUTES
MIN 1 - 15/12 Cal. Bike
MIN 2 - Max Push-Ups
MIN 3 - Max Hollow Rocks

(Score is Total Push-Ups + Hollow Rocks)

Workout - HOME

Metcon (AMRAP - Reps)

EMOM x 15 MINUTES
MIN 1 - :50 Row/Bike/Run/Jump Rope
MIN 2 - Max Push-Ups
MIN 3 - Max Hollow Rocks

(Score is Total Push-Ups + Hollow Rocks)

Optional Finisher

Metcon (No Measure)

3:00-5:00 MOBILITY
Examples:
Moose Antlers
Bottom of Squat Hold
Calf Raises on elevated surface w/hold in bottom position
Alt. Deadbugs

(No Measure)

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