VF - 05/13/2021
Warm-up
4M AMRAP
10s HOLLOW HOLD
10s SUPERMAN HOLD
5 PUSH-UPS OR PLANK TO PUSH-UPS
20 HIGH KNEES
Metcon (Time)
STATION 1 - 13M AMRAP (FOR QUALITY)
A) 30 PUSH-UPS OR 20 PLANK TO PUSH-UPS
B) 30 S/L GLUTE BRIDGES - EACH LEG
C) 30 BIRD DOGS - EACH SIDE
D) 90s KB FARMERS HOLD (AHAP)
REST 2MIN
STATION 2 - 2 ROUNDS FOR TIME (13M CAP)
75 DB/TORP SQUATS (30/20)
50 SINGLE-ARM HANG SNATCH
30M UP-DOWN BROAD JUMP
