Warm-up
3 Rounds:
20 Empty Bar Overhead Squats
15 Calorie Row
10 Box Jumps, 24/20" (step down)
Strength
Find a 1RM Power Clean
MetCon
RX
AMRAP 12 Minutes:
60 Bar Facing Burpees
40 Box Jump-overs, 24/20″
20 Overhead Squats, 115/75lbs
SCALED
AMRAP 12 Minutes:
60 Burpees
40 Box Jump-overs, 20/16″
20 Overhead Squats, 95/65lbs
Side Work (optional)
3 Rounds:
100m Prowler Push
100m Stone Carry In Bear Hug
CF LITE
Warm-up
3 Rounds:
20 PVC Overhead Squats
200m Run
10 Step-ups
Strength
Take 15-20min. to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x4-6 reps (each leg), Handstand Holds x60-90sec., L-Sits x30-60sec., Strict Pull-ups, etc…
MetCon
AMRAP 12 Minutes:
30 Burpees
20 Box Step-overs
10 Single-arm DB Overhead Squats
