Warm Up 92 (No Measure)
1 minute plank
30 seconds wall sit
1 minute jump rope singles
30 Double-unders
1 minute jump rope singles
30 seconds wall sit
1 minute plank
+
2 RNFT:
6 Twisting Squat/Skier Squat
6 Trunk Rotation
Sumo Deadlift (7-6-5-4-3-3)
Build to a Heavy 3 rep.
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 20:
7 Kettlebell Swings (70/53)
150′ Shuttle Sprint
7/5 Calorie Assault Bike
150′ Shuttle Sprint
150′ = out dours either end and entire length of building.
A partner does a full round before the next partner goes.
If the assault bike is full row 7/5 calories.
Scale 1:
53/35
Scale 2:
45/25