Mobility
Pigeon, 2min./side
Puppy Dog, 4min.
Warm-up
3 Slow Rounds:
20 Perfect Gymnastics Kips
20 Narrow Grip Overhead Squats
20 Second Plank (squeeze midline and glutes to make hard)
MetCon
RX
AMRAP 14 minutes:
10 Pistols
15 Push-ups
20 Box Jumps, 24/20″
SCALED/LITE
AMRAP 14 minutes:
20 Air Squats
15 HR Push-ups
20 Box Jumps, 20/16″
Strength
Alternating EMOM for 10 minutes:
Even: 3 Push Jerk @70%
Odd: 10 Burpees
Competition Side Work
4 Rounds for Time:
Run 400m
Rest 1:1
