Workout Video:
Warmup:
7min work:
2 Inch Worms
4 Pushups
6 Burpees
8/8 Elbow rotations
10 Dislocations
12 Good mornings
Strength:
3 Sets:
5-10 Strict HSPU
followed by 30sec Chin over door hang
Metcon:
3 Rounds for time:
25 G2OH
23 Back extensions
25 Clapping Pushups
23 Weighted Situps
25 Shoulder taps
23 Reversed crunches
Endurance:
AMRAP in 18min:
30 Air Squats
30 Situps
30 Hand-Release Pushups
Into:
AMRAP in 12min:
20 Overhead Lunges
20 Hollow Rocks
20 Pushups
Into:
AMRAP in 6min:
10 Jump Squats
10 V-ups
10 Pike Pushups