Warm Up
Mobility
2 Rounds: 10 Alt Box Step up 5/5 DB Strict Press 1:00 Alt. Deadbugs
THEN…
2 Rounds: 8 Box Jump + Step Down 8/8 DB Push Press *Non-working hand holds DB at shoulder 1:00 Alt. Bird Dogs
THEN…
2 Rounds: 10 Box Jumps *Fast 10 DB Push Press 1:00 Plank Hold
Skill
Movements of the Met Con
Met Con
AMRAP 20´
20 Box Jumps
20 Push Press
*Every 3:00 including 3,2,1 go…perform 20 Sit-Ups
End Of The Wod
Calf/Achilles Smash on Barbell (L)
Calf/Achilles Smash on Barbell (R)