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