Warm Up 25 (No Measure)
500m Row
15 Ground to Overhead w/ plate
15 Overhead Walking Lunges w/ plate
15 AbMat Sit Ups w/ plate
15 Sitting Twists w/ plate
+
2 RNFT:
10 Bird Dog (/side)
20 Dead Bug
Prowler Rope Pull/Push (Weight)
relay style
-rope pull and push back
-red beam to bay door
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
3,6,9,12,15,…etc
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row
Rest 15 sec every minute
Scale 1:
2,4,6,8,10,…etc
@ prescibed weight
Scale 2:
3,4,5,6,7,8…etc
@ 16/12
@ 45/25