Warm-up
Seated Straddle
Lunge Stretch
I’s, Y’s, T’s, W’s
Jumping Jacks
DB/KB Work
Burpee Timing
Metcon (AMRAP – Reps)
20 AMRAP
1-2-3-4-5…
Step Ups
Taters
Burpees
Continue increasing by 1 rep every round until 20 minutes are up
Metcon (Time)
For total time:
3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders
Rest 1 min., then:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
Time cap: 10 min.
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#