CROSSFIT

MetCon

3 Rounds For Time of:

21 Calories Assault Bike

15 Back Squats (125/185# – From The Floor)

9 Strict HSPU

Gymnastics

EMOTM 15 Minutes of:

Min 1: 40′ HSW

Min 2: 5-10 Strict Ring Dips

Min 3: 25/Side Pike Over Pylon

*Repeat 5 Times*

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“Herd At Home” Series

MetCon

3 Rounds For Time of:

400m Run/Walk

30 Squat Jumps

18 Hand Release Pushups

Gymnastics (Bench/Chair/Ledge/Household Object)

EMOTM 15 Minutes of:

Min 1: 45s Plank Hold (Hands)

Min 2: 10-15 Tricep Dips

Min 3: 25/Side Plank Over Object)

*Repeat 5 Times*