Warm-up
400m Run
PVC shoulder movements
10 kettlebell swings
50 jumping jacks
10 kettlebell swings
Strength:
Hand Stand Holds
30 second on and 30 seconds off for 8 mins
Then
7 Pull-ups a min for 7 mins
(Athlete adjusts reps for intensity)
Metcon:
EMOM for 25 Minutes
Minute 1: 15 Wall balls 20/14
Minute 2: 15 Wall Ball Cleans 20/14
Minute 3: 15 toes to bar
Minute 4: 15 ab mat sit-ups
Minute 5: 15 kettlebell swings 53/35
Then repeat for 5 rounds