Workout Video:
Warmup:
30sec Door Hang
Then 3 sets:
8 Pike Pushups
15sec Duck Walk
8 Dislocations
10 Back extensions
Strength:
4 Sets:
5-8 Weighted Door Pullups (backpack)
30 Shoulder taps or 30sec HS Hold
Metcon:
AMRAP in 22min of:
6 Burpees
8 Hang Squat Cleans (db/kb/backpack)
10 Shoulder to overhead
Endurance:
“Burpee Chelsea”
EMOM for 30min:
3 Burpees
10 Pushups
15 Air-Squats