1) WARM-UP

Stretch

Mobility: Infant Squat and reach x 10 each

2 rounds:

10 x Single Arm Swings

10 x Single Arm Cleans

2) GYMNASTICS: Alt. EMOM 12

*continued progression of the 2 movements you chose. Phase I Day 1-4, or Phase II Day 1-3

Strict Pull-ups x 4

Strict HSPU x 4

Strict T2B x 4 (Phase II Kip T2B x10)

Alt. Pistols x 12

3) CONDITIONING: 20sec work/ 10 sec rest x 4 each, 30 sec between exercises

Jump Rope (doubles or singles)

Ski

AAB

Row

Sprints x 10 yds

4) METCON: AMREP 12

0:00-4:00

3 Rounds:
12 x Wt. AbMat Situps @20/14 (Rx+ Wt. GHDSU @20/14, Scaled 14/10)

12 x KB Snatch @53/35 (Rx+ 70/53, Scaled 35/26)

Max Rep Wall Balls @20/14 (Rx+ 11/10’ target, Scaled 14/10)

4:00-8:00

2 rounds:

18 x Wt. AbMat Situps @14/10 (Rx+ Wt. GHDSU @14/10, Scaled no weight)

18 x KB Swings @53/35 (Rx+ 70/53, Scaled 35/26)

Max Rep Wall Balls @20/14 (Rx+ 11/10’ target, Scaled 14/10)

8:00-12:00

1 round:

36 x AbMat Situps (Rx+ GHDSU)

36 Russian Swings @53/35 (Rx+ 70/53, Scaled 35/26)

Max Rep Wall Balls @20/14 (Rx+ 11/10’ target, Scaled 14/10)

*Score is total Wall Balls