Warmp Up 34 (No Measure)
2 RNFT:
12 Burpees
12 T2b/Knee Raises
12 Supermans
12 PVC Pass Throughs
+
3 RNFT:
30 Sec Plank
30 Sec Glute Bridge
Back Squat (3-3-2-2-1-1-1)
-Once you hit about 85% of your 1RM you should be working in singles.
Metcon (Time)
5 RFT:
15 Push Press @ 95/65
15 BJ @ 30/24, no rebound
*12 min time cap*
Scale 1:
@ 75/55
@ 24/20
Scale 2:
@ 55/35
@ 20/16
Metcon (No Measure)
5 x 30-60 sec hollow body hold
-If time permits