WARM-UP
EMOM x 8 MINUTES
MIN 1 – :45 Ring Row (or DB Bent Over Row)
MIN 2 – :45 Alt Samson Lunge
MIN 3 – :45 Up-Down Step-Up
MIN 4 – :45 Hollow Rock
SKILL
EVERY 2:00 FOR 5 SETS…
2-4 Reps of Handstand Work*
100m Jog
*1 Rep = Kick up to Handstand / Wall Walks / Hand Lifts / Head Taps / Shoulder Taps
(No Measure)
WORKOUT
AMRAP x 5 MINUTES
12 Burpees
12 Box Jumps (20)
100m Run
-Rest 1:00-
AMRAP x 5 MINUTES
9 Burpees
9 Box Jumps (24/20)
75m Run
-Rest 1:00-
AMRAP x 5 MINUTES
6 Burpees
6 Box Jumps (30/24)
50m Run
(Score is Rounds + Reps)
Goal* – We’re getting GYMNASTY today! For our more advanced- can you Can you manage full shoulder taps?! In the workout, we’re moving up in complexity from the first AMRAP to the third, and decreasing the time- can you pick up the pace?!