Monday April 30, 2018

Warm Up 114 (No Measure)

EMOM 10

Odd: 40 Sec Row w/o Strap

Even: 8 Burpees over PVC

+

2 RNFT:

30 Sec Couch Stretch/side

30 Sec Pigeon Pose/side

Back Squat (5×5 @ 30-40%)

-Speed squats.

-Pull the bar down and explode up.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Pull Ups

50 Double Unders

10 Push Ups
-Aim for unbroken everything.

Scale 1:

6

30

6

Scale 2:

6 Banded

50 SU

6 Knee

Metcon (No Measure)

5 RNFT:

6-12 Body Saw

6-12 Reverse Hypers