April 30, 2017

A:Warm Up
Tabata Jump Rope
Then...
2 rounds
10 Wall squats
10 banded pull aparts
10 Banded lat pull downs
Finish
5 min foam roll/ Lax ball shoulders/pecs

​B: Metcon (Weight)
16 minute Alt EMOM:
Min 1: 6 single arm DB presses (each)
Min 2: 30s hollow rocks
Min 3: 30 double unders + 5 high box jumps
Min 4: run 1 lap

C: Metcon (Time)
4 rounds for time
12 DB push jerks @ tough weight
15 toes to bar
18 box jumps w/ step down, 24/20″
Scale as needed