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Cardio Core tonight at 6pm!

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Warm up:  2 Rounds ( 10 min cap)

50 Double Under / 100 Jump Rope

3 Hip opener + t-spine rotation (each side)

15-20 sec hanging L-sit

Strength:  Split Jerk 

4×3

Metcon AMRAP 12

10 Handstand Push-up

10 Burpee to touch

7 ABC or 10 Row Cals

  • RX+ add deficit to HSPU

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Cardio Core 

EMOM 10 (both in the same minute)

10 Wall Ball 20/14#+ 10 Sumo Deadlift High Pull 75/53#

*scale reps as needed

rest 3

10 minutes to finish

3 Rounds

50 R. KBS 53/35#

100 Double Under (160 single unders)

rest 3

10 minutes to finish

40-30-20-10

Barbell Thruster 45/33#

Ball Slam