Warm Up

Foam roll with PVC arch over
1 min single unders
100 double unders
30 push up to burpee air squats

 

Skill / Strength

5 Rounds:
Wall walks to kiss the wall OR
10 shoulder taps OR
10 raised plate up downs

5 rounds:
10 secs Hollow hold
5 Hollow rocks
5 V ups
10 secs Superman hold
5 Superman rock

 

MetCon

4 Rounds of each*:
30 secs KB thrusters (5/arm)
10 secs rest

30 secs KB rows (5/arm)
10 secs rest

30 secs ring runs
40 secs rest

30 secs burpees
40 secs rest

*complete 4 rounds of each movement before moving to the next movement