eric jump

Warm Up 

  • 2 Minute Right Shoulder Lax Ball Roll Out
  • 2 Minute Left Shoulder Lax Ball Roll Out
  • 2 Floor Runs
  • 1 Floor Length Bear Crawl
  • 1 Floor Length Burpee Long Jumps
  • 2 Floor Runs
  • Then 2x:
  • 3 ring Dips
  • 7 Push Ups
  • 2 Wall Walks

Metcon 1

15 minutes:

  • 100m Row
  • 50 Kettlebell Swings (24/16)
  • 200m Row
  • 40 Kettlebell Swings (24/16)
  • 300m Row
  • 30 Kettlebell Swings (24/16)
  • 400m Row
  • 20 Kettlebell Swings (24/16)
  • 500m Row
  • 10 Kettlebell Swings (24/16)

*If you finish in under 15 minutes, go back up the ladder. Score is total Kettlebell reps.

Rest 5 minutes

Metcon 2

15 minute AMRAP:

  • 3 Handstand Push Ups
  • 5 Box Jumps (30/24)
  • 7 Weighted Overhead Sit Ups (45/25)