Workout Video:
Warmup:
Tabata (:20work :10rest x8)
Jump Squats
Good mornings (broomstick)
Pushups
Dislocations
Strength:
Tempo Weighted Pushups @3331
5-5-5-5-5-5
*Tempo @3331 means:
3sec on the way down,
3sec pause at the bottom,
3sec on the way up,
1sec rest before next rep
Metcon:
2 Rounds for time:
30 Weighted Lunges
15 Burpees
30 HSPU
15 Burpees
30 Weighted Squats
15 Burpees
Endurance:
“Lesley”
AMRAP in 35 minutes:
24 Jumping Lunges
24 Hollow Rocks
24 Air Squats
24 Abmat Sit-Ups
24 Burpees