HOME WORKOUT
Warm-up
3x
10 Scapula Push Ups
30 High Knees
10 Shoulder Taps
30 Heel Flicks
10 Scapula Push Ups
30 High Knees
10 Shoulder Taps
30 Heel Flicks
Metcon (AMRAP – Rounds and Reps)
12’ AMRAP
10 Hang Clean & Jerk (5+5 if unilateral)
8 Facing Burpees Over the object
Rest 3’
10 Hang Clean & Jerk (5+5 if unilateral)
8 Facing Burpees Over the object
Rest 3’
Metcon (AMRAP – Rounds and Reps)
4’ AMRAP
10 Thrusters
15 Sit Ups
Rest 1’
4’ AMRAP
10 Thrusters
15 Sit Ups
Accumulated score
10 Thrusters
15 Sit Ups
Rest 1’
4’ AMRAP
10 Thrusters
15 Sit Ups
Accumulated score
