Conditioning 5 Round 30 Sec:Butt Kicks 45 Sec:Rest 30 Sec: High Knee Run 45 Sec:Rest 30 Sec:Jumping Jacks 45 Sec:Rest 30 Sec:Spiderman Mountain Climbers 45 Sec:Rest -Then- 4 Round 15 Squat Thearpy 15 Deep Squat Wall-Slıde 1 Min: Wall Squat Hold Rest:1:30 Min
MetCon 24 Min Emom(8R) 1.Min:4 Burpee +8 Push-Up +12 Air Squat 2.Min:20 Sit-Up 3.Min:Rest
MetCon For Time: 150 Burpee After 2 Min For 1 Min Plank Penalty
Strength For Time: 00:00 After Every 1 Min Wall-Sit Hold Total 300 Air Squat
Strength 5 Round 1 Min:Tempo Squat (5 Sec Down /X Up) 30 Sec:Rest 1 Min:Wall-Sit Hold 30 Sec:Resr -Then- Core Strength 4 Round 30 Sec:Bird Dog Hold(R) 30 Sec:Bird Dog Hold(L) 1 Min:Rest -Then- 4 Round 1 Min Plank 1 Min Rest
Strength 60-40-30 HandRelease Push-Ups Prone Shoulder Press -Then- Core Strength For Time 100 Sit-Up
MetCon For Time: 60-40-20 Air Squat Reverse Lunge(R1-L2) -Then- For Time 50 Burpee
Mobility 4 Round 5 Incworm Push-Up 10 Squat Therapy 15 Wall-Slıde -Then- MetCon 5 Round 20 Sec Air Squat 20 Sec Jump Squat 1 Min :Rest -Then- 6 Round 20 Sec:High Knee Run 10 Sec:Rest 20 Sec:Sıde Suffle 40 Sec:Rest