Tuesday July 23, 2019

Warm Up 62 (No Measure)

2 RNFT:
8 KB Sling Shot (4/side)
8 KB Swings
8 KB High Pull
8 KB Goblet Squat
8 KB Press (4/side)
+
60 sec KB Squat Pose
+
60 Sec Bar Hang

Pull Accessory (5 x 20)

5 Sets
12 RDL
8 Bent Over Row (same bar)

Metcon (Time)

3 RFT:
12 Power Clean @ 135/95
20 Step Ups @ 24/20″ 50/35 (1 DB held suitcase style, switch at 10 reps)
400m Run
**15 Min Time Cap**

Scale 1:
@ 95/65
@ 35/25

Scale 2:
@ 65/45
@ 20/16″ and 25/15
@ 300m