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Warm Up 56 (No Measure)
Run 400m
12 Walking lunges
12 Cossack lunges
12 PVC Good Mornings
12 Clam Shells
12 Scap Pull Ups
12 Scap Push Ups
+
5 Bent Over Plate Drop
>
Weighted Walking Lunges (5×10 maintain)
*Use kettle bells or dumbells.
*Pick a weight heavy for you.
Metcon (AMRAP – Rounds)
5 Rounds, On the 3:00
12 Pull-ups
16 Deadlifts (185/135)
45 Double Unders
Scale 1:
Banded
135/95
20 DU/90 Single Skips
Scale 2
Jumping
115/80
70 Single Skips
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