Warm Up 50 (No Measure)
3 RNFT:
5 KB Sling Shots (each way)
5 KB Swings
5 KB Push Press (per/side)
5 KB Goblet Squat
+
6 Jefferson Curls
12 Shoulder Extension w/ PVC
Front Rack Lunge (4 x 3/leg (forward and back))
*Right leg forward, right leg back = 1 rep
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Cal Row
15 Thrusters @ 95/65
200m Run
15 Burpee Over Bar (parallel)
Scale 1:
@ 12 reps
@75/55
Scale 1:
@ 10 reps
100m
@ 45/35
Metcon (No Measure)
4 RNFT:
8 Hip Extension
8 T2B (strict if possible)