Warm-Up

10 Minute Warm-up:

25 Air Squats
15 Pushups
20 Air Squats
10 Pushups

3 Games of Tornado Tag
- Split into multiple games if more than 7 people in the circle
- Loser does 5 Burpees

Accessory Lifts

1. Chinups, complete either
A. 25 Strict chin-ups @ bodyweight + 10 lbs
B. 25 Negative chin-ups (try to take 2 full seconds to descend)

2. Partner Floor Hamstring Curls
3X12 Reps
> Use an abmat for your knees

MetCon - 04/20/2018 - MetCon

- 25 Minute AMRAP, in Teams of 3 -

100 Pullups (Rx), Jumping Pullups (Scaled) > while 1 person is holding a pushup positions
100 OHS (45/35), Front Squats (Scaled) > while 1 person is holding a wall-sit
100 Russian KB Swings - To face height (Rx - 53/35), (Scaled - 25/15) > while 1 person is holding the barbell above their head locked out

Workout Format:
- Only 1 person will be completing the required movements while 1 person is holding a static position (pushup position, wall-sit, or holding the barbell above their head) while the last person of the team of 3 rests.
- Teams can switch duties in any format at any time. Just make sure that the person is holding the pushup position or wall sit or bar above his/her head while the other is working.