Saturday

Warm-up
Warm-up
AMRAP x 3 Minutes
10 Scap Push-Ups
5 Inch Worms + Push-Ups
10 Groiners + Twist

-Quick Rest-

AMRAP x 3 Minutes
12 Reverse Lunges
10 MedBall Strict Press
10 Broad Jumps

-Quick Rest-

AMRAP x 3 Minutes
12 MedBall Reverse Lunges
10 MedBall Push Press to Target
10 Box Jumps (or Step Ups)

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
20 Box Jumps (24/20)
20 Medball Step back lunges (20/14)*|(12/8)
Run 200 meters

(Score is Rounds + Reps)

Cool Down
Warm-up
FOR RECOVERY
Walk 400 meters

Into…

FOR QUALITY
6:00 of HS Hold or Hand Walking Practice

(No Measure)