FBB
3 Rounds for quality
6/side Bulgarian Split Squats
6/side Lateral Lunges
40 Mountain Climbers
3 Rounds
6/side Kneeling Neutral Overhead Press
12 Plate Front Raise
20 High Arch Russian Twist
EMOM x 15 ( 40 on 20 off )
Box jumps or step ups (24/20)
Plate Ground to overhead (45/25)
Sprawl to slam balls
Score total number of reps
Warm-up: 4th floor run 50FT High knees 50FT Butt kicks 50FT Bearcrawl5 50FT Duck walks Specific 1 Round 10 Hollowrocks 10 Empty bar...
Warm-up: 20 90/90 Hip Stretch 10/side Firehyrdrans 10/side Warrior Squat Reaches 10 Passthrus 50FT PVC overhead duck walks Metcon “DITTO”...
Metcon 13 min cap 5-4-3-2-1 Rope Climbs 100-80-60-40-20 Double Unders Scaled: 4-3-2-1 Rope Climbs 80-60-40-20 Double Unders Push Jerk +...
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