4/1

Unrated – Level 3

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Warm-up

2 rds

10 arm circles (10 forward/10 backwards)

:30 squat hold

:30 hollow hold

Metcon

Bodyweight

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

10 sit through push ups

20 alt leg v ups

30 air squats

Metcon

Limited weighted access

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

10 sit through push ups

20 alt leg v ups

30 goblet squats (DB/KB/Book bag/heavy rock etc)