Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then:
3 Rounds
6 Wall Ball (AHAP)
30 Sec Plank
6 Burpees
30 Sec Wall Sit
Metcon (Time)
3 RFT:
600m Run
20 Deadlift @ 205/145
15 HSPU
25 Wallballs @ 20/14
**24 Min Time Cap**
Our first round, before rest, should take less than 8 min, if it does not we need to scale bake.
Variation 1:
400m
@ 185/135
12 Modified
20
Variation 2:
300m
@ 155/105
20 L-Sit DB Press
20 @ 14/10
Metcon (No Measure)
Bulgarian Split Squat w/ Med-ball (hugging)
3×15/leg
-Rest 90 Sec between sets
-No rest between legs