12.27.18

Warmup

Mini Tabata
20/10 for 4 rounds of each

Wall Ball
Bike
Hollow Rocks

Mobility

PVC Inverted hamstring stretch – 6-8 reps per leg
Band Supported Leg Lowering – 15 Reps per side
Lunging Cat Cow – 10 per side
High/lateral glute – lax ball – smash and floss 1 min per side

Skill

Quickly Review the Romanian Deadlift, Split Jacks and Prisoner Getups

Strength

EMOM x 12

A – 5 Romanian Deadlifts
B – 12 Split Jacks Per Leg
C – 5-8 Prisoner Getups

Metcon

4 Min AMRAP rest 3 Min, 3 Min AMRAP, Rest 2 Min, 2 Min AMRAP

6 Push Jerks
8 Burpees
30 Double Unders

P – 155/105
L – 135/95
F – 95/65, 60 Single Unders

Pickup where you left off after each set, score is total rounds plus reps

Cashout

2 Rounds of:
20 Push-ups
rest 1 min
20 Hindu Push-ups
Rest 1 Min
20 Ring Push-ups (feet elevated on box to ring height)

Rest 4 Min Between Rounds