Metcon (No Measure)
Tabata
Push-ups
V-ups
Ring Rows
Handstand hold
Hollow body
Bottom Squat Hold
Warm-up
Metcon (4 Rounds for reps)
Min 1 -C2B/Pull-ups
Min 2- Plank on hands
Min 3 – Overhead squats
Min 4 – alt leg toes to bar
Min 5- recovery pace row.
4 rounds
* Each movement will affect the other. Play it smart and apply your efforts evenly across all sets.
Clean (2-2-2-2-2)
Increase weight
Metcon (2 Rounds for reps)
2 RDS for reps
5 min Calorie Bike
Then
10 AMRAP
5 Pullups
10 Pushups
15 Squats