4/13
Unrated – Level 3
Warm-up
3 rds
100m run
10 push ups
10 Cossack squats
10 hip bridges
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
200m run
12 up downs
12 single arm shoulder to over head
12 single arm overhead squat
Up downs is a burpees without going all the way down. Jump back into a plank and then jump your feet back to your hands and then jump at the top.
For single arm shoulder to overhead. Find an object of some sort you can control and press overhead 6 times with your right arm and then 6 times with your left arm.
For single arm overhead squats, try to use the same object your pressed with and control the object or weight overhead while performing 6 squats in your right arm and then switching back to your left arm to finish out your set of 12.
If you do not have an object to safely keep positioned overhead, find an object to hold and perform goblet squats.