November 2, 2017

A. WARMUP
Coaches Choice movement activation, mobility

Cap this at 15 minutes!
Scoring: Not Scored

B. Tabata Handstand Push-Ups for 8 x 30/30s
8x intervals of 30s work, 30s rest, with no break between movements.

1. Handstand Push-Up

Score is the total reps performed across intervals.

C. Tabata Hollow Body Rocks and Pull-Ups for 8 x 20/10s
8x intervals of 20s work, 10s rest, with no break between movements.

1. Hollow Body Rock
2. Pull-Up

Score is the total reps performed across intervals.

D. 20 minute EMOM of Rope Climbs, Wall Ball Shots, Burpee Box Jumps, and more
​Every 1 minute for 20 minutes (4 rounds):
Minute 1

1. 2 Rope Climbs 12 feet

Minute 2

1. 20 Wall Ball Shots @ 20/14 lbs

Minute 3

1. 10 Burpee Box Jumps 24/20 inches

Minute 4

1. Run 120 meters

Minute 5

1. Front Leaning Rest on Rings for 30 seconds