Warm Up 65 (No Measure)
Row 750m
15 Burpee Broad Jump
20 PVC Pass Throughs
20 Box Step Ups
+
2 RNFT
10 Hydrant with Leg Extension (/side)
10 Rainbows (/side)
Metcon (AMRAP – Rounds)
EMOM 20 min:
Odd: 50 Double Unders
Even: 5 Push Up + 5 Hang Power Clean @ 155/105
DO NOT BOUNCE THE BAR ON YOUR QUADS
-Use a weighted rope or try for triple unders if you have them.
Scale 1:
30 Double Under
@ 115/80
Scale 2:
50 SU
@ 75/55
Metcon (No Measure)
4 Rounds:
20 Banded Chest Fly
20 Banded Pull Apart
20 Banded Curls
20 Banded Tricep Extnsions