Monday, 3/16

Warm Up

3 Rounds

10 Spider Lunges

5 Squat to Bootstrappers

10 Pause Squats

5 Plank to Squat

EMOM 8 Min

A) Handstand Hold*

B) 15 Hollow Rocks

Met Con

Death by Burpees**

1 Burpee the first minute, 

2 Burpees the second minute

Continue as far as possible.

Score by last round

*Scale Handstand hold to Wall Walk, Pike position hold or Overhead object hold- the intent is to challenge the shoulders muscular endurance in a static position.

**Burpee Option: set the clock for 20 Minutes, go as far as possible, then when unable to complete reps start then next round back at one and continue up. Follow this pattern for 20 Minutes.