Warm Up

Shoulder Mobility
Hip opening banded stretch
4 min of
Row 500m
Wallball AMRAP

 

Skill

Headstand 3x20secs (rest 1 min)
L-Sit 4x10secs on/ 20secs off

 

MetCon

CF.15.06.30 (Perfromance / Fitness)

EMOM to failure
5 Front Squat (40/30kg)
Add 1 rep per round
Upon failure, perform AMRAP burpees for the next 2 minutes
Record the total number of reps

 

CF.15.06.30 (Lite)

EMOM to failure
5 Goblet Squat (20/12kg)
Add 1 rep per round
Upon failure, perform AMRAP burpees for the next 2 minutes
Record the total number of reps