Warm Up 23 (No Measure)
10 Pull Ups
15 Inch Worms
15 Jump to Ring Hold
20 Air Squats
20 PVC Pass Throughs
+
3 RNFT:
30 Sec Crab Pose
30 Sec High Plank
Metcon (AMRAP – Rounds)
Every Minute on the Minute x 16 (4 Rounds):
1st: 11/9 Cal Assault Bike
2nd: 10 Box Jumps @ 30/24
3rd: 12 burpees
4th: 2 Rope Climbs
Scale 1:
1 – 10/8
2 – 7 @ 24/20
3 – 12/10
4 – 1
Scale 2:
1 – 8/6
2 – 7 @ 20/16
3 – 10/8
4 – 10 Chest to Bar
Hip Hinge (Weight)
Strict T2B/Leg Raises
Reverse Hypers
3×8-12