1. Warm-up
Stretch Hips
Then
2 Steady Rounds:
25 Calories on Rower
15 Double Kettlebell Thrusters
20 Push Ups
2a. Strength
Back Squat – 3×3 @85%
2b. Strength
Strict Press – 1×4 @70%, 4×4 @75%
3. Met-Con
For Time:
15-12-9-6-3
Strict Handstand Push Ups or Push ups
GHD Sit Ups or V- ups
Front Squat 185/125lbs
After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.
5a. Gymnastics Accessory
Weight Vest Box Jumps – 4×5
Rest 1 Minute
5b. Strength Accessory
DB Bench 4×8 Heavy
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