Friday

Warm-up
Warm-up
1 ROUND
:30 Shoulder Taps
5 Push-Up to Pike
:20 Pike Hold
10 Alt Groiners

2 ROUND
:30 Handstand Hold
10 Up-Downs
10 Box Step Ups
10 DB Deadlifts

Skill
Warm-up
3 SETS
50′ HS Walk or Quad Crawl
20 Slow Deadbugs

-Rest as Needed b/t Sets-

(No Measure)

Workout
Metcon
E4MOM x 16 MINUTES
MIN 1-4 – Run 800m
MIN 5-8 – AMRAP of…
3 Wall Walk
15 Slam Balls (30/20)|(20/10)

-Rest 4:00-

E2MOM x 10 MINUTES
MIN 1-2 – Run 200m
MIN 3-4 – AMRAP of…
2 DB Up-Down (50/35)|(35/20)
4 DB Box Step-Ups (24/20)

(Score is Combined Rounds + Reps)