Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
20 Reps
Mountain Climbers (4 count)
Step Ups/Box Jumps
Walking lunges
Knees to elbows
Squats
Metcon (Time)
15-12-9
Thrusters
Pull Ups
Bike/Row
Rest 2 Min
12-9-6
Thrusters
C2B
Bike/Row
Rest 2 Min
9-6-3
Thrusters
Bar MU
Bike/Row
WOD 1 should take 9 Min
WOD 2 should take 7 Min
WOD 3 should take 5 Min
**Total Time Cap of 25 Min**
Scale this workout very aggressively. Use DB, KB, or BB. Weights of thrusters should go up each new WOD. Pulling variations should increase in difficulty each WOD as well. Score is just total time for all three.
Rx’d:
@ 95/65 BB
Variation 1:
@ 65/45 BB
Variation 2:
@ 45/35 BB
Hollow Superman (No Measure)
16 Tabata Rounds Alt:
Hollow Holds
Supermans