Wednesday November 21, 2018

Warm Up 63 (No Measure)

10 Shuttle sprints Length of gym

(forward there, backward back)

10 Scap Pull Ups

10 Scap Push Ups

10 PVC Overhead Squats

10 Srict T2B/Leg Raise

10 Banded Side Step (per side)

+

60 Sec Plank

Metcon (Time)

3 RFT:

15 C2B

25/20 Cal Row

15 Front Squat @ 155/105
**15 Min Time Cap**

Scale 1:

Kipping Pull Ups

@ 95/65

Scale 2:

Banded/Jumping C2B

20/15 Cal

@ 75/55

Metcon (No Measure)

Russian Step Ups

-Double KB Front Rack

-Hold extension for 3 sec

4×6/leg