Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 RNFT:
10 PVC Pass Through
10 PVC Overhead Squat
10 Sit Up
10 Scap Pull Ups
10 Scap Push Ups
0-15 Min RT
Metcon (Time)
3 Sets of:
100′ Farmer Carry
100′ Front Rack Carry
100′ OH Carry
100′ Med-Ball Lunge (Hugging)
100m Walk
15-40 Min RT
We want to go as heavy as possible. This is for quality, not speed. Use the clock to maintain an appropriate tempo, not to speed you up. The walk is active recovery. The length of the gym is 50′.
Metcon (Calories)
Team of 2:
10 Min Max Cal Row/Bike
*Switch every 30 Sec
40-55 Min RT
This is about quick transitions and a consistent tempo.