Warm Up 148 (No Measure)
2 RNFT/Side w/ KB
5 Bent Over Row
5 Hang High Pulls
5 Push Press
50′ OH Walk
+
6 Jefferson Curls
Metcon (AMRAP – Reps)
4-6 Sets
2-4 T2B
2-4 Kipping Pull Ups
2-4 Kipping C2B
2-4 BMU
You’ll have 15-20 min to work through the above. Choose a number of sets and reps that allows you to execute with near perfect form.
Metcon (4 Rounds for reps)
Tabata
Burpees
Deadlift @ 135/95
Box Jumps @ 24/20″
Front Squat @ 135/95
-Perform a full tabata for each movement, like a chipper
-Scored as the lowest reps of any one round per movement.
Scale 1:
@ 95/65
Scale 2:
@65/45