December 15, 2016

A. Warm Up

7 minutes of line drills
Conditioning:

3 Rounds as a group: 
1 round of tabata – alternate hollow holds and arch holds
1 wall walks + 5 handstand shrugs per wall walk
1 attempts of a max handstand hold – freestanding or against the wall
1 attempt at a HS walk or kick up to a wall x 2

6 Minute EMOM: 
1 Full Tick Tock (12-to-12 and back again) + 6 shoulder taps 

Scale as needed 

B. Metcon (AMRAP - Rounds and Reps)

25 Minute AMRAP with a partner: 
Partner A: Weighted Carry x 1 lap
Partner B: 
Row 250m
10 Burpees over rower
20 Jumping Lunges 
30 Situps 
40 Double Unders 

Switch when partner A returns from weighted carry. 

Use bulgarian bag, wall balls or weights for carries.