November 5, 2015

A) Warm Up

5 x 100 m row

Your goal is to land exactly on 100m, every metre over equals one burpee. (For example: 115m results in 15 burpees). Complete your burpees immediately after each row, before completing the next set.

B) Handstand Work

EMOM for 18 min

Minute 1 – 10 shoulder touches (options: boxchest facing the wallback facing the wall or free-standing)
Minute 2 – 15 tuck ups 
Minute 3 – 35 sec active front support (push up actively, rings or p-bars. Advanced – add turn out)

C) Met-con
For time:
10-9-8-7-6-5-4-3-2-1 of

Box Jumps (24/20)
KB Swings (53/35)
Ring Rows
Push Ups