Tuesday September 25, 2018

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