Building The Foundation — Week 8, Day 3

Look forward to your next workout. The weekend will always be too far away to worry about.

Pre Warmup

2:00 Couch Stretch Each Side

Frog Pose
https://youtu.be/0oGtY6TQ3NQ?t=58

Warm-up

4:00 AMRAP
5 Toes to Bar
10 Air Squats
15 Jumping Jacks

Warm-up

5 Rounds
2 Muscle Ups (or scale)
5 Thrusters
5 Box Jump Overs

Add weight each round, up to working weight

Metcon

3 Rounds
(15:00 CAP)

5 Muscle Ups
10 Thrusters (135/95)
15 Box Jump Overs (30/24)

Scaled
5 Strict Pull Ups
5 Ring Dips
10 Thrusters (scaled to be heavy, but doable in 2–3 sets)
15 Box Jump Overs (on-and-off is OK) (30/24)

Bootcamp
10 Jumping Pull Ups
10 Push Ups
10 DB Thrusters (30/20)
10 Box Step Ups

Metcon

4 Rounds (20:00)

3:00 work
2:00 rest

15 HSPU
AMRAP Slam Balls (30/20)

Scaled
1 Wall Walk
10 Shoulder Taps
AMRAP Slam Balls (30/20)

Bootcamp
10 Handstand Kick Ups
AMRAP Slam Balls