Warm Up 3

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
Inch Worm Progressions
16 Mountain Climbers (8/side)

Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder

Metcon (AMRAP - Rounds and Reps)

In teams of two, alternating complete exercise, complete as many rounds and reps as possible in 20 minutes of:

5 Wall Balls, 20/14#
5 Box Jumps, 24/20”
5 KB Swings, 53/35#
5 Toes-to-Bar
5 Cal Row/Bike

Out of Town WOD

15 min AMRAP

10 Hand Release Push Ups
5 Pull-ups
20 Second Handstand Hold


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