Warm Up 28 (No Measure)
500m Row
Bear Walks x3 length of gym
20 Wall Balls
+
3 RNFT:
30 Sec Goblet Squat
30 Sec Crab Pose
Metcon (AMRAP – Rounds)
EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row
Scale 1:
1 – 5+5 @ 16/12
2 – 10
3 – 5 + 5 @ 75
4 – 10/8
Scale 2:
1 – 4 +4 14/10
2 – 8 @ 20/16
3 – 4+4 @ 45/35
4 – 8/6
Durante Core (AMRAP – Reps)
5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –
*Scale reps to a manageable amount per set.