Warm-up (No Measure)
Cardio: 3-5 Min
Mobility: 1-2 Min
Then:
2 Rounds
10 Banded Burpee (no jump)
10 Banded Deadlift (w/ PVC)
60 Sec Plank
Metcon (Time)
5 RFT:
12 Bar Facing Burpees
24 Deadlifts @ 155/105
**13 Min Time Cap**
This will be fast and furious. Move consistently on the burpees and 2 sets on the deadlifts.
Scale 1:
10
20 @135/95
Scale 2:
8
16 @ 95/65
Metcon (No Measure)
3 Sets:
20 Toe Touches
10 Side Plank Raise/Side
Metcon (No Measure)
Cool Down:
5 Min of Row, Bike, or Walk at low intensity