Sunday

Warm-up
Warm-up
TABATA WARM-UP…Grab a plate, and a mat:

4 SETS x 4 STATIONS (:20 on / :10 off)
-Rotate between each movement in each set

MOVT 1- Plate G2O
MOVT 2- Plate Strict Press
MOVT 3- Plate Windmill*
MOVT 4- Plate Sit-Ups (press plate to OH position at top of sit-up)

*Plate Windmill: Stand with feet under the hips- Keeping the elbows at 90 degrees, rotate the plate around the head clockwise, then reverse and rotate the plate around the head counter clockwise.

Skill
Warm-up
ON A 8:00 RUNNING CLOCK…
Practice HS Walking Skill*

*Different Drills Depending on Level…
Intro – Box Walk
Intermediate – Spotted Walk
Advanced – Hand Walking & Turn-Arounds

(No Measure)

Workout
Metcon (5 Rounds for reps)
5 SETS FOR MAX REPS
1:00 Back Rack Lunges (95/65)|(65/45)
1:00 Box Jump Over (24/20)
1:00 Hang Power Clean
1:00 Sit-Ups

-1:00 Rest b/t Sets-

(Score is Reps for Each Set)