Thursday, April 3

Warm-Up
3 Rounds of
10 Alt Samson Lunges
20 Jumping Jacks
10 Dolphin Push-Ups
20 Mountain Climbers
10 PVC Dislocates
20 Squats

Met-Con Prep
One round of 3 Wall Walks + 15 Hollow Rocks* + 15 Hip Bridges; then,
One round of 2 Wall Walks (add 10 Alt Shoulder Touches on second wall walk as able) + 30 alt step ups; and,
One round of 1 Wall Walk + near-max rep Alt Shoulder Touches (as able) + 15 Hollow Rocks + 10 Box Jumps
*Scale hollow rocks to single bent knee or 10 second hollow hold

Met-Con
3 rounds, each with 3min AMRAP + 3min Rest, of
5 HSPU**
10 Box Jumps

** HSPU Scaling:
RX = 1 Ab mat + 25 lb plates;
Scale Down = 1 or 2 Ab mats without plates plates
Scale Off = 5 perfect form push-ups