Monday

Warm-up
Warm-up
BODYWEIGHT FLOW…

2 SETS
10 Alt. Groiners w/ Reach to Ceiling
10 Standing Trunk Twists (each side to side = 1 rep)
10 Alt. Leg Swings
10 Wide Stance Reach-Thrus*
10 Controlled Broad Jumps (land soft)

*Wide-legged stance, reach down to between the feet and then thru the legs

Then…

1 SET
:30 Hollow Hold
1:00 Plank Hold
:30 Bar Hang
1:00 Active Squat Hold

Extended Warm-up
Metcon
3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press
5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

(No Measure)

Workout
Metcon
EMOM x 20 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 15 Toes to Bar or 20 Sit-Ups
MIN 3 – Max DB Renegade Rows (50/35)|(35/20)
MIN 4 – Max Rope Climbs

*1 RR = Row L + Row R + Push-up

(Score is Total Reps Each Station)