Thursday August 23, 2018

Warm Up 42 (No Measure)

400m Run

30 Walking lunge steps

20 Sit ups

15 Beat Swings

10 Burpees

+

2 RNFT:

10 Bird Dog (/side)

10 Dead Bug (/side)

Metcon (AMRAP – Rounds)

EMOM 8:

Pull Ups

-two sets of your choice, ex. 10 reps in 6 and 4. Get off the bar quick and back on again.

-Modify as required.

Metcon (Time)

5 RFT:

75 Double Unders

Rest 30 Sec

1000m Assault Bike

Rest 30 Sec

Scale 1:

40

750

Scale 2:

75 SU’s

500