Warm Up 104 (No Measure)
Run 400m
2 RNFT:
8 Good Mornings
8 Back Squats
4 Jump Squats
6 Shoulder Press
(empty bar)
+
2 RNFT:
6 Trunk Rotations
6 Windshield Wipers
Toes-To-Bar (3 x Unbroken Set)
We want to choose a number we can do unbroken over 3 sets. This number should be high for us but not so high we can’t do it in all 3 sets.
30 or 25 or 20 or 15 etc…
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Min:
2, 4, 6, 8, etc…
KBS @ 53/35
KB Step Up Overs @ 53/35 & 24/20″
Hold the KB in the Goblet position.
Scale 1:
@ 45/25
Scale 2:
@ 35/20
@ 20/16″