Weekly Warm Up:

5 mins free-style/roll out

Then 2 Rounds:

  • 8-12 Walkouts/Inch Worms
  • 12-16 Scapular Push-ups
  • 8-12 Lateral Split Squats/side
  • 8-12 Broad (long) Jumps

Strength: Split Squat 3 x 8-10 - rest 90 sec (add 5-10lbs more than last time.)

Metcon: 10 min AMRAP - climb up the ladder as far as possible

  • 1 Toes-to-Bar
  • 1 Overhead Squat @ 50% 1RM (or 65% 5RM)
  • 2 Toes-to-Bar
  • 2 Overhead Squats
  • 3 Toes-to-Bar
  • 3 Overhead Squats...

Until time runs out...

1 Comment