Thursday

Warm-up
Warm-up
3 ROUNDS
1:00 Row, Bike or Run
8/8 Single DB Crossbody DL**
8/8 Single DB Alt. Hang Snatch
8/8 Single DB Strict Press
16 DB Slides (in plank position)

Then review each movement in the Workout…

2 ROUNDS
:30 Jump Rope (Single Unders, High Single Unders, Double Unders)
:30 Slam Ball or DB DL
:30 Slam Ball or DB Thruster

Workout
Metcon
FOR TIME
100 Double Unders
50 Slam Balls (20/15)|(15/10)
50 Walking Lunges
50 Wall Ball w/ SB*
100 Double Unders
40 Slam Balls
40 Walking Lunges
40 Wall Ball w/ SB
100 Double Unders
30 Slam Balls
30 Walking Lunges
30 Wall Ball w/ SB

*If possible, use the Slam Ball as the object for the WB Toss to mix it up! If not, use a standard WB (20/14)|(14/10).

(Score is Time)

Finisher
Metcon
FOR QUALITY
100 Heel Taps Over KB
100 Elbow Plank KB Touches**

*Complete in any combination of reps / sets.
**Set-up KB arms distance away elbows in the plank. Fingertips should be able to reach the KB handle.

(No Measure)