Warm Up 48 (No Measure)
Bear Crawls (4 lengths)
10 Hand Release Push Ups
12 Beat Swings/Ring Rows
14 PVC Overhead Squats
16 AbMat Sit Ups
+
3 RNFT:
30 Sec Goblet Squat
30 Sec Crab Pose
Clean (5 x 10 @ 40-50%)
-Rest exactly 1 min between sets. Don’t increase the % above 50%, if you want to make this harder decrease the rest.
Back Squat (5×5 @ 80%)
Metcon (No Measure)
4 RNFT:
8 DB Bench Press
12 light DB Flies
8 BB Bent Over Row
12 Light DB Bent Over Y’s
-This is for quality.