Synergy Fitness – Functional Training: Tu/Th/Sat
Skill Warm Up
Spend 10 minutes working on handstand and handstand push up progressions.
Try to get 3 sets of 30-60 seconds of static holds or 3 sets of 5 reps going as deep as possible.
Keep the reps strict (no kipping today).
Metcon (AMRAP – Rounds)
20 minute AMRAP
Teams of 2, one person working at a time (except the run)
25 back squat (135/85*/55) must take it from the ground
200m MB run (20/14*/10) – both members have a MB & run together
50 sit ups
15 chest-to-bars+15 ring dips
15 jumping chest to bars+15 push ups
*Women’s “As Prescribed” weights and reps (Rx)
Scale up: 5 Muscle ups (bar or ring) instead of 15 c2b + 15 push ups
Scaling Guide: 3-5 rounds