Workout
Metcon (Time)
MOCKINGBIRD
Teams of 2
4 Rounds
40 Synchro Air Squats
20 V-Ups (Partner holds a plank on elbows)
40 Pull-Ups (split as desired)
Individual Option:
4 Rounds
40 Air Squats
20 V-Ups
20 Pull-Ups
TARGET SCORE
Target time: 16-18 minutes
Time cap: 22 minutes
SCALED OPTION
4 Rounds
40 Air Squats
20 Situps
20 Pull-Ups or Ring Rows (split as desired)
Skill – Warm-up (No Measure)
Pistol Practice
* If time permits
Cooldown – Warm-up (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch(each side)
1 min tricep lacrosse ball smash (each side)
* If time permits
