Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
15 banded rotations (like we do with a PVC)
15 banded shoulder press
15 banded tricep pulldowns
15 banded OH squats
15 sit-ups
Metcon (AMRAP – Rounds)
Death By HSPU
-Deficit Parallette
-Strict
-Kipping
-Modified
-L-Sit DB
Pick a scale where you will fail around 7-12 min
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min:
100′ Bear Crawl
20 Plate G2OH
50′ OH Plate Walking Lunge
20 Plate Sit Ups
Rx’d:
45/35
Variation 1:
25/15
Variation 2:
15/10