SKILL

E.M.O.M IN 12 MIN:

min 1= 3-5 BMU
min 2= 6-12 TTB
min 3= 10-15 V-UPS
min 4= REST

GOAL is to perform quality reps, if technique brakes down scale the movement!

Scaling the BMU:
Banded BMU
Hips to bar
Burpee TTB/ burpee knees to chest

scaling the TTB:
kipping straight leg raises
kipping knees to chest
kipping movement only

scaling the V-UPS:
V-UPS (legs stay up)
laying straight leg raises

SKILL

5 min of DU practice:

RX= 3 max UNBROKEN sets
rest as needed

intermidiate & begginers, practice the DU.

METCON-AMRAP IN 15 MIN

40 DU/40 high jumping SU/80 SU
6 BMU
12/9 cal BIKE
8 TTB
40 DU/40 high jumping SU/80 SU
4 BMU

athlete may start at DU or the BIKE
GOAL = 4+ rounds