Friday, June 1

1 Minute Easy Row/Bike Active Spidermans Pigeon Pose (:30 Seconds Per Side) :45 Seconds Medium Row/Bike Active Samson Child’s Pose :30 Seconds Faster Row/Bike Push-up to Down Dog Squat Hold

3-Position Squat Clean Complex (On the 2:00 for 6 Rds)

On the 2:00 x 6 Rounds: High Hang Squat Clean (High Thigh) Hang Squat Clean (Knee Level) Squat Clean Front Squat

Metcon (Weight)

Alternating On the Minute x 12 (6 Rounds): Minute 1 – 1 Tempo Front Squat Minute 2 – 5 Deficit Kipping Handstand Push-ups Build to a moderate load on Front Squats and challenging deficit using plates on the Handstand Push-ups. Tempo on the squat repetition is a full (5) seconds to find the bottom. No pause, then stand.

Bumpy Ride (AMRAP - Rounds and Reps)

In Teams of 3, AMRAP 25: 9/6 Calorie Row/Bike 6 Burpees over the Med Ball/sandbag 100 Meter Med Ball or Sandbag run Partners complete full rounds before switching.

If Completing Individually, Complete As: On the 3:00 x 7 Rounds: 9/6 Calorie Row/Bike 6 Burpees over Sandbag or Med Ball 100 Meter Run with Sandbag or Medball

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