thursday

Warm-up

"Simon Says"
RULE: When Simon Says, perform 5 reps of the movement
EXAMPLES: Up-Downs, Jumping Jacks, Air Squats, Sit-Ups

OR

AMRAP x 5 MINUTES
5 Inch Worm + Push-Up
10 Alt Groiners
10 Slam Ball G2OH
20 Alt Lunges

Metcon

​EMOM x 30 MINUTES
MIN 1 - :50 Max Cal Bike
MIN 2 - :50 Max Hand Release Push-Ups
MIN 3 - :50 Max Slam Ball Russian Twists (Athlete Choice)
MIN 4 - :50 Max Slam Balls
MIN 5 - Rest

(Score is Reps)