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Warm Up 39 (No Measure)
1 Min Plank
x4 lengths Bear Crawl
15 Beat Swings
15 PVC Overhead Squats
+
2 RNFT:
15 Banded Pull Through
10 Banded Side Step (/side)
Prowler Rope Pull/Push (Weight)
relay style
-rope pull and push back
-red beam to bay door
Metcon (5 Rounds for reps)
5 Rounds of:
3 min AMRAP
3 Thruster @ 95/65 lbs
6 Box jump @ 24/20″
9 KB swings @ 53/35 lbs
1 min Rest
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