thursday

Warm-up

Roxanne Burpees

Then…
2 Rounds of…
5/5 SA KB Sumo Deadlift
5/5 SA Russian KB swings
10 DDTIS
10 Scap Push-ups

Gymnastics

6:00 to work on headstands 

HSPU kipping practice
2 x 3 Plank Kip
2 x 3 Plank kip to wall
2 x3 Kipping HSPU's

3x max unbroken kipping HSPU's
*rest 1 min between attempts*
rest 2 mins
into...
1:00 min HSPU's

Metcon

FOR TIME*
400m Run
30 Box Jumps (24/20)
30 DBL DB Box Step ups with Single Leg Lift (15 per leg; 30/20 db's)
30 Push-ups
30 Up-Downs
30 Push-ups
30 DBL DB Box Step ups with Single Leg Lift (15 per leg; 30/20 db's)
30 Box Jumps
400m Run
​*17 minute time cap*

(Score is Time)

At home metcon

4 ROUNDS FOR TIME
400m Run
20 Burpees
10 DB Power Cleans


(Score is Time)