Workout Video:
Warmup:
3min Jump Rope (singles/doubles)
Then 3 sets:
20sec Duck Walk
15sec Handstand hold
10 Diamond Pushups
5 Burpee High Knees
Strength:
Tempo Jacksons @ 3030
10-10-10-10-10
*3 sec on the way down, 3 sec on the way up on each rep
*add a weighted backpack for more intensity
Metcon:
For time:
100 Clapping Pushups
200 Jump Squats
100 Shoulder Taps
*E2MOM - 30 Mountain Climbers
Endurance:
“Mark Klement”
For time,
74-44-11 reps of:
Burpees
Pushups
Situps
Air-Squats