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Warm-up
8 EMOM
10 tuck jumps
10 wide squats
20 high knees
20 butt kicks
10 tuck jumps
10 wide squats
20 high knees
20 butt kicks
Metcon
(AMRAP – Rounds and Reps)
Ladder up… then down
3 AMRAP
10 push ups
20 goblet squats
1 min
4 AMRAP
10 bent over rows
20 thrusters
30 mountain climbers
1 min
5 AMRAP
10 burpees
20 lumber jacks
30 goblet lunges
40 toe taps
1 min rest
NOW, BACK DOWN!
3 AMRAP
10 push ups
20 goblet squats
1 min
4 AMRAP
10 bent over rows
20 thrusters
30 mountain climbers
1 min
5 AMRAP
10 burpees
20 lumber jacks
30 goblet lunges
40 toe taps
1 min rest
NOW, BACK DOWN!