Poster Warm Up (No Measure)
-Pick a Row, Run or Skip
-Pick three movements and do 15 reps.
-Vary movements each workout.
-5 min mobility
Metcon (Time)
4 RFT:
20 HSPU
20 Box Jump @ 24/20″
20 Burpee Pull Up
20 KBS @ 70/53
20 T2B
20 SDHP @ 70/53
Rest 2:00 Min
This can be long. Scale aggressivley.
Cap each around @ 7 Min, that should give us a goal to work for.
Scale 1:
15 Reps
@ appropraite weight and modification
Scale 2:
12 Reps
@ appropriate weight and modification.