Warm-up

3 Rounds:

10 Banded Tricep Extensions each side

10 Band Face Pulls

10 Band Pass Throughs

Upper Body Strength

Alternating Every Minute on the Minute for 14 minutes:

2 Pause Bench Press (3-sec pause on chest) at 75-85%

8 Ring Rows

MetCon:

Alt. Every Minute on the Minute for 10 minutes (5 sets each):

Max Box Jump Overs

Max Distance Handstand Walk

*Pace Goal: 80-100 Box Jump Overs, 70-150’ Handstand Walk

*BJO: steady pace, goal of consistency every round

*HSW: go for big distances each round

Beginner: 16/12”, Half Wall Walks

Intermediate: 20/16”, Wall Walks

Advanced: 24/20”

Sport: 30/24”