Warm Up 40 (No Measure)
2:00 Min Double Unders/Skipping
20 PVC Thrusters
20 PVC Pass Throughs
20 Duck Walks (half forward/back)
10 Superman (holding PVC)
10 Hollow Hold (holding PVC)
+
2 RNFT:
10 Hydrant w/ leg extension (/side)
10 Rainbows (/side)
Farmer’s Carry (1-1-1-1-1)
-Walk the length of the gym and back.
-These should be hard efforts.
-Use DB, KB or Hex-Bar
-Rest as needed between efforts.
Metcon (3 Rounds for reps)
AMRAP 4:
27/20 Calorie Row
27 Wallballs (20/14)
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups
-If no rowers do 21/15 – 15/10 – 9/6 cal on Assault bike.
Scale 1:
21-15-9
@ Rx’d weight/movements
Scale 2:
21-15-9
Kipping/Banded
Knee Raises
Jumping