Warm Up 58 (No Measure)
2 rounds
Run 200m
8 Toes to bar
10 Good Morning
12 Push-ups
14 Air Squats
+
2 RNFT:
6 Trunk Rotations
6 Windshield Wipers
Metcon (AMRAP – Rounds and Reps)
ARMAP 13 min:
27 Deadlifts @ 255/185
27 Wall Balls @ 20/13
27 Cal Row
27 HSPU
Scale 1:
21 Reps across
@ 185/135
Scale 2:
15 Reps across
@135/95
Snatch Pull (5 x 5 @ 80-90%)
-Hips low and chest high. Really focus on extending through the hips befoe our big shrug.
-This will be a good warm up for the heavy deads in the workout.