Warm Up 76 (No Measure)
400m Run
24 hand-to-hand KB swings
8 Boot Strappers
12 Beat Swings
8 Inch Worms
1 minute hollow rock
+
2 RNFT
Twisting Squats/Skier Squats
Trunk Rotation
Bulgarian Deadlift (5 x 6/leg)
-Rear foot elevated on box.
-If we can’t elevate rear foot we will go into split stance.
-Use DB or KB
Metcon (AMRAP – Rounds)
EMOM 15 Min:
Min 1: Row 18/14 Cal
Min 2: 14 S2OH @ 95/65
Min 3: 22 Abmat Sit Ups
-S2OH must be done unbroken.
Scale 1:
14/10
14 @ 75/55
18
Scale 2:
12/8
14 @ 45/35
14