Tuesday October 1, 2019

Warm-up (No Measure)

Cardio: 3 Min
Mobility: 1-2 Min
Then:
10 Sit Ups
10 RDL
10 Muscle Cleans
10 Front Squats
(w/ barbell)

Prowler Push/Pull (Weight)

-Bay Doors to red beam x2
-Relay Style
-Pyramid up and down in weight

Metcon (Time)

4 RFT:
200m Run
21 T2B
7 Power Cleans @ 155/105
**16 Min Time Cap**

Variation 1:
14 T2B or 21 Knee Raises
@ 105/75

Variation 2:
100m Run
14 Sit Ups
@ 75/55