Strength

Alternating Every Minute on the Minute for 12 minutes (4 sets each):

6 Double DB Reverse Flys

6 Single KB Upright Rows (3 each arm)

6 Single Arm, Single Leg RDLs (3 each side)

MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

10 Handstand Push-ups

15 Box Jumps

*Pace Goal: 9:00-11:00

Beginner: Double DB Strict Press, 16/12”

Intermediate: Modified HSPU, 20/16”

Advanced: 24/20”

Sport: Deficit 4/2”, 30/24”