2 sets of 10 arm circles front/back/side 2 side 10 air squats 10 mountain climbers 10 reverse lunges
EMOM (4 sets) 10 single arm bent over db/kb row (L/R) 10 over head tricep extensions w/db single arm or double, depending on the weight 10 single arm db bicep curls (L/R) 10 reverse lunges with heaviest weight you have. (wall ball/db/kb/loaded barbell/sandbag/human) you get the point. lol
3 RFT 30 pistols 60 mountain climbers (make it your goal to get your foot to come in line with the out side of your hand. For example- if i lead with my right leg, my right foot comes INLINE, and OUTSIDE, of my right hand).
Scaled options -single leg squat to a box/bench/wallball/chair. -place one foot in back of the oposite knee and perform a single leg squat from that position -air squat
30 sec each (2 sets of) med ball cleans push press w/wall ball piked shoulder taps
Clean and Jerk (5x1)
For time: 40 Deadlifts (155/105 lbs) 50-Foot Handstand Walk or piked Shoulder taps from box or chair or against a wall. 30 Shoulder to Overhead (155/105 lbs) 50-Foot Handstand Walk or scaled option from above. 20 clean and jerks (155/105) 50-Foot Handstand Walk
For time: 80 Deadlifts (kb or db) 50- piked Shoulder taps from box or chair or against a wall. 60- kettle bell swings 50- piked Shoulder taps from box or chair or against a wall. 40 Goblet squats (kb or db) 50-piked Shoulder taps from box or chair or against a wall.
2 sets 30 sec each arm circles mountain climbers air squats sit ups cobra press ups
Four sets of: Seated Shoulder Press x 8-10 reps @ 2111 Rest 30 seconds Bent-Over Dumbbell or Kettlebell Row x 8-10 reps @ 2111 Rest 30 seconds Dumbbell or Kettlebell Biceps Curl x 8-10 reps each arm @ 2110 Rest 90 seconds
Metcon (AMRAP - Rounds)
Every minute, for 25 minutes (5 sets) of: Station 1: 15-20 Pike Push-Ups Station 2: 20 Sit Ups Station 3: 20 Jumping Air Squats Station 4: 30 mountain climbers Station 5: Rest Followed by… 5 minutes of breath work lying down in a comfortable position. Inhale for 3-5 seconds through your nose… Brief hold in… Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)… Brief hold out.