Warm Up 42 (No Measure)
400m Run
30 Walking lunge steps
20 Sit ups
15 Beat Swings
10 Burpees
+
2 RNFT:
10 Bird Dog (/side)
10 Dead Bug (/side)
Metcon (AMRAP – Rounds)
EMOM 8:
Pull Ups
-two sets of your choice, ex. 10 reps in 6 and 4. Get off the bar quick and back on again.
-Modify as required.
Metcon (Time)
5 RFT:
75 Double Unders
Rest 30 Sec
1000m Assault Bike
Rest 30 Sec
Scale 1:
40
750
Scale 2:
75 SU’s
500