WARM-UP
AMRAP X 4:00 MINUTES
5 INCHWORM WALKOUTS
10 AIR SQUATS
:20 HOLLOW HOLD
INTO…
EMOM X 6 MINUTES
MIN 1 - 10 HEELS ELEVATED KNEES OVER TOES SQUATS (3-2-1 TEMPO)
MIN 2 - :20 DEAD HANG FROM PULL-UP BAR + 5 KIP SWINGS
INTO…
3 MINUTES POINTS OF PERFORMANCE FOR THE FRONT SQUAT
STRENGTH
ON A 15:00 RUNNING CLOCK…
BUILD TO A 1 REP HEAVY FOR THE DAY
WORKOUT
AMRAP X 10 MINUTES
24 WALL BALLS (20/14)(14/10)
12 TOES TO BAR
(SCORE IS ROUNDS AND REPS)
