Warm-up (No Measure)
Cardio 3 mins.
Mobility 2 mins.
then:
15 walking lunge
15 ring rows
15 box stepups or jumps
15 scap push and pull (total)
15 PVC good morning
15 PVC rotations
Metcon (2 Rounds for reps)
AMRAP 8 minutes:
8 deadlifts @ 225/155
8 burpee pullups
rest 3 mins
AMRAP 8 minutes:
50′ DB front rack lunge @ 60/40#
8 calorie bike
V1:
8 DLs @ 185/135
8 burpee to jumping pullup
lunge @ 40/30#
8 calorie bike (sub 250m row)
V2:
6 DLs @ 135/95#
6 burpees then 6 ring rows
lunge @ 30/20#
6 calorie bike (sub 200m row)
Metcon (No Measure)
Accessory Work:
3 RNFT:
15 banded hip thrusts
15 V-situps or tuckups
15 banded shoulder press
1 minute plank