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)
Mini Eva (Time)
3 RFT:
800m Run
30 KBS @ 70/53
30 Pull Ups
**30 Min Time Cap**
Scale 1:
600m Run
30 @ 53/35
15 Pull Ups
Scale 2:
400m Run
30 @ 35/25
20 Ring Row/Jumping Pull Ups
Metcon (No Measure)
Tabata (4 Min)
Alt:
-Toe Touch
-Hollow Rock