Sunday

Warm-up
Warm-up
AMRAP x 5 MINUTES
10 Alt. Groiners
10 Bootstrappers
20 Alt. Bicycle Crunches
10 Alt. Curtsy or Reverse Lunges
10 Squat Jumps

Skill
Metcon
EMOM x 10 MINUTES
MIN 1 – 6-10 Reps of Pistol Practice Option*
MIN 2 – :45 Static Hold Option**

*Pistol Options…
Banded Pistol Squat
Tall Box Step-Ups
Curtsy Squats
Narrow Stance Air or Goblet Squat

**Static Hold Options…
Tuck Hold
Wall Ball Weighted Hollow Hold
Front or Reverse Plank
Wall Ball Squat Hold

(No Measure)

Workout
Metcon
FOR TIME
50-40-30-20-10*
Wall Balls (20/14)|(14/10)
Sit-Ups

*After each full set, complete 20 Alt. DB Hang Muscle Clean (50/35)|(35/20).
For Example: 50 WB / 50 SU / 20 HMC, 40/40/20 – etc…

(Score is Time)

WB KG: (9/6)|(6/5)
DB KG: (22.5/15)|(15/10)

Optional Cool Down
Warm-up
FOR RECOVERY
1:00 Supine Knee Hug (R)
1:00 Supine Knee Hug (L)
1:00 Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)

(No Measure)