Tuesday June 19, 2018

Warm Up 82 (No Measure)

Row 500m

10 Inch worms

20 Beat Squats

30 Jumping Jacks

10 Superman hold

+

2 RNFT:

15 Banded Pull Through

10 Banded Side Step (/side)

Metcon (Weight)

3×100′ Walking lunge

1 DB in front rack, 1 DB in overhead
-Min 50′ unbroken

Metcon (Time)

4 RFT:

Row 500m

Run 400m

8 Empty Bar back rack jumps

Rest 2 min

Scale 1:

Row 400m

6 Empty bar

Scale 2:

Row 300m

Run 200m

8 BW jump squats

Metcon (AMRAP – Reps)

1 Air Squat every 2, 3 or 4 seconds for 3 minutes
-pcik a number of seconds and be consistent