Overhead Squat (5-5-5-5-5+)
Metcon (No Measure)
Alternating Tabata
Plate Hops
Toes to Bar
Warm-up
0-5:00
Briefing
5:00-25:00
Kneeling T Spine Drills
Halos
Goblet Squats
Knee Hops
Movement Demo
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Replace Back Extensions with Good Mornings
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#