Warm-up (No Measure)
Side Lying T-Spine x 10
Superman x 25
Sot Press x 15
Push Jerk + Split Jerk (5×2/1 @ 70%-80%)
Metcon (AMRAP – Reps)
6 Min. AMRAP
10 GHD sit-ups
20 OHS 45/35
Metcon (Distance)
Cashout
3 Min Max Distance on Ski-Erg
Warm-up
Prone Y’s
Prone T’s
Prone Presses
Reverse Snow Angel
Yoga Pushups
Goblet Squat Hold
Goblet Squats
Goblet Squat Thruster
Halos
Metcon (8 Rounds for time)
8 Rounds every 3 Minutes
12/10 calorie Bike
10 DB Thrusters 35/25
8 Burpee Box Jump Overs
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#