Thursday

Warm-up
Warm-up
1 ROUND
25ft Toe Walks
25ft High Knees
25ft Butt Kickers
25ft Side Shuffle Right
25ft Side Shuffle Left
25ft High Skips

2 ROUNDS
10 Alt Box Step Ups
20 Shoulder Taps
:20- :30 Pike Hold

2 ROUNDS
5 Box Jumps
:15- :20 Handstand Hold*
5 Pike Push-Ups

*For athletes not getting upside down- :30 Plank on hands

Workout
Metcon
FOR TIME
100m Run
10 HSPU*
10 Box Jump Overs (24/20)
200m Run
20 HSPU
20 Box Jump Overs
400m Run
30 HSPU
30 Box Jump Overs
600m Run
40 HSPU
40 Box Jump Overs
800m Run

*Athlete option for barbell Push Press (95/65)|(65/45) through workout in place of HSPU.

(Score is Time)