Warm Up 57 (No Measure)
10x10m shuttle (Shuttle is there and back, 20m total)
Then, 2 rounds of
10 Beat Swings
10 Wall Ball
10 Hand-release push-ups
10 Sit-ups
+
2 RNFT:
10 Bird Dog
20 Dead Bug
Shoulder Press (5×5)
Metcon (5 Rounds for reps)
5 x 3 min AMRAP:
12/8 Cal Row
DB Thrusters 6/arm @ 50/35
30 Double Unders
Rest 3 min
Scale 1:
10/7
@ 45/25
15 DU’s
Scale 2:
8/6
@ 35/20
30 SU’s