Activation
3 rounds for quality:
3 lengths Dumbbell Death March
10 Alternating Box Step Ups
10 Alternating Single Dumbbell Deadlifts
200 Meter Machine
Metcon
“Single All The Way”
AMRAP 18:
20 Single Dumbbell Alternating Power Snatches
20 Box Jumps (24”/20”)
20 Single Dumbbell Hang Power Clean and Jerks
20 Calorie Row
Modifications
Box Jumps
-Step Ups
-Squat Jumps
-Line Hops
Row
-15/12 Calorie Echo Bike
Metcon
Work till the end of session:
100 Double Unders, 1 Length Handstand Walk
50 Sit Ups, 1 Length Handstand Walk
80 Double Unders, 1 Length Handstand Walk
40 Sit Ups, 1 Length Handstand Walk
60 Double Unders, 1 Length Handstand Walk
30 Sit Ups, 1 Length Handstand Walk
40 Double Unders, 1 Length Handstand Walk
20 Sit Ups, 1 Length Handstand Walk
20 Double Unders, 1 Length Handstand Walk
10 Sit Ups, 1 Length Handstand Walk
Modifications
Double Unders
-Single Unders
-Double Taps
-Plate Hops
Handstand Walk
-Bear Crawl
-:30s Handstand Hold
