Warm Up 19 (No Measure)
10 Burpees
15 Air Squats
15 Jump to Ring Hold
20 PVC Pass Throughs
+
2 RNFT:
6 Trunk Rotations
6 Windshield Wipers
Warm Up 74 (No Measure)
25 of each with PVC:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
+
2 RNFT:
15 Banded Pull Through
10 Banded Side Step (/side)
Overhead Walking Lunge (5x50ft)
-use KB, DB or barbell
Metcon (Time)
3 RFT:
30 push press 75/55lbs
100 double unders
-scale so you can go for big sets on both movements
-don’t strategize rep scheme, go until you feel too much burn then pick up the bar or rope when you feel you can do another big set
Scale 1:
30 push press 45/35
75 double unders
Scale 2:
30 push press 35/25
100 single unders
Front Squat (7-7-7)
-ascending in weight
-use a tight full hand grip, like you would try to catch a clean