Wednesday, 13 May
Warm-up
AMRAP x 8 MINUTES
10/10 Single Arm DB Bent Over Rows
10 Alt. DB Step-ups
5/5 Single Arm DB Push Press
10 Alt. DB Hammer Curls
:30 Hollow Hold
Skill
ON A 10:00 RUNNING CLOCK...
Handstand Play - Walking, Holding or Building Skill

(No Measure)
Workout

 

Metcon (Time)
5 ROUNDS FOR TIME
400m Run
14 DB Step-Back Lunges (50/35)|(35/25)*
14 HSPU

*Hold the DB Suitcase Style

(Score is Time)
Thursday, 14 May
Warm-up
AMRAP x 8 MINUTES
10 Lunges
5/5 SA Ring Rows
10 Mountain Climbers
10 V-ups or Tuck Ups
10 Slam Balls
5 Inchworms + Push-up
Workout
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Box Jumps (24/20) + 4 Air Squats
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Kettlebell Swings (light) + 4 Up-Downs
MIN 2 -- Row or Bike, Moderate Effort

(No Measure)
Cool Down

 

ON A 5:00 RUNNING CLOCK...
Foam Rolling or Flow Stretching

(No Measure)