Metcon

Every 90 seconds, for 30 minutes (4 sets) of:

Station 1 – 50 Mountain Climbers 

Station 2 – 10 Burpee Box Jump-Overs (24″/20″)

Station 3 – 250/200 Meter Row

Station 4 – 20 Wall Ball Shots (20/14 lbs)

Station 5 – 50 Double-Unders

Accessory

EMOM for 8 minutes (1 set):

Paloff Hold (L) x 45 seconds

Paloff Hold (R) x 45 seconds

Paloff Press (L) x 10-12 @ 2112

Paloff Press (R) x 10-12 @ 2112

Paloff Side Step (L) x 5

Paloff Side Step (R) x 5

Paloff Split Squats (L) x 10 (5 w/ each leg forward)

Paloff Split Squats (R) x 10 (5 w/ each leg forward)