12/05/23

WARM-UP (10 minutes)

2 Rounds

Toe/Calf Raises

Heel elevated plate Squats

R1) Push-ups into Down Dog R2) Pike Push-ups

Plate Good mornings

Plate Front Squats

Plate Thrusters

Plate overhead hold

Halos

SKILL (9 minutes)

Inversions:

-Headstand Hold

-Handstand Hold

-Handstand Push-ups

-Handstand Walking

TABATA CORE (4 minutes)

-KB Leg liftovers

*alternating legs every round

BARBELL WARM-UP (3 minutes)

2 rounds of 2-3 reps

-Extensions

-Highpulls

-Hang PWR Cleans

-Front Squats

-Squat Cleans

METCON (21 minutes)

4 Rounds for reps (3 minutes ON / 3 minutes OFF)

Run 400m

MAX reps Squat Cleans @ 135/95 (RX+ @ 185/125)