Warm-up
3 sets
:20 High Knees
:20 SA KB OH Hold Each Arm
10 Goblet Kang Squats
10 Prone Ring Rows
5 Split Squats Each Leg
then…
HS Walk/Wall Walk Technique
Metcon
Metcon (12 Rounds for reps)
Every 90 sec for 6 sets
5-10 Burpee Box Jump Over (24/20)
1 Wall Walk (Rx+ 25′ HS Walk)
Rest until 9:00 mark then…
Every 90 sec for 6 sets
60 DU
5-10 Deficit Push-ups (Rx+ Strict HSPU)
*Place hands on 45# plate for deficit push-ups
Accessories
3 sets
45 seconds of Wall Sit with Front-Racked or Goblet Hold
immediately followed by…
15 seconds of Jumping Air Squats
Rest 60 seconds
Banded Face Pulls x 20
Rest 60 seconds
