Warm-up
Coach Choice
Skill
Rope climbs or pull ups
Conditioning
Burpee+jumping squat+jumping lunges x5
Broad jump+2 jump backwards+2 tuck jumps x5
5 complexes each round for 5 rounds
Rest 1 minute between each round
Broad jump+2 jump backwards+2 tuck jumps x5
5 complexes each round for 5 rounds
Rest 1 minute between each round
Strength
Bent over row 5×5
Tricep extension 5×10- 10 each arm
Bench fly- 5×5
Tricep extension 5×10- 10 each arm
Bench fly- 5×5
Metcon
20 emom
Odds- 7/10 calorie row
Evens- 20 second handstand hold/ 5 handstand push ups
Odds- 7/10 calorie row
Evens- 20 second handstand hold/ 5 handstand push ups