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