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Warm Up 53 (No Measure)
500m Row
4 Bear Crawls (lengths)
16 Straddle Sit Ups
12 Pull Ups/Beat Swings
8 Burpees
+
2 RNFT:
10 Bird Dog (w/ abduction)
20 Dead Bug
Metcon (3 Rounds for reps)
AMRAP 7
30 Push Press (95/65)
20 Push Press (135/95)
AMRAP Push Press (155/105)
rest 3 minutes
AMRAP 7
30 Front Squats (95/65)
20 Front Squats (135/95)
AMRAP Front Squats (155/105)
rest 3 minutes
AMRAP 7
30 Hang Power Cleans (95/65)
20 Hang Power Cleans (135/95)
AMRAP Hang Power Cleans (155/105)
Scale 1:
75/55
95/65
115/75
Scale 2:
55/45
75/55
85/65
Durante Core (AMRAP – Reps)
5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –
*Scale reps to a manageable amount per set.
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