"The Candlestick"

Warm Up (3 Rounds):

  • 20 Runners
  • 20 Lateral Box Overs
  • 20 Scissor Jumps

Then...

3 Rounds (Quality Reps):

  • Hollow Body Hold (10 sec)
  • 10 V-Ups
  • 10 Tuck Ups
    * Rest as needed between sets *

Strength (EMOM For 9 Min):

  • Min 1:  10 Hang Power Snatch (45/35/15)
  • Min 2:  4-5 Candlestick Into Ninja Roll Up
  • Min 3:  Static Ring Hold at Top (20-30 sec)
    * Scale Candlestick to Leg Raises *
    * Scale Ring Hold to Push Up Plank *

Met-Con (EMOM For 15 Min):

  • Min 1:  Assault Bike Calories (15/10)
  • Min 2:  40 sec Farmers Carry (AHAP)
  • Min 3:  5 Burpee Push Up
    * Scale Calories to something manageable in 40 sec *

Mobility (NFT):

  • Cobra
  • Childs Pose
  • Internal Shoulder Rotation
  • Smash Scapula w/Ball
  • Lateral Hip Opener
  • Banded Hip Distraction
  • Fragon
  • Lizard
  • Foam Roll