40 DU’s, 30 Calorie Row, 20 Air Squats
Warm-up
Arm/Leg Swings
250m Row
2 rounds of:
10 Shoulder Dislocates
10 Wall Squats
15 Ab-mat Sit-ups
250m Row
2 rounds of:
10 Shoulder Dislocates
10 Wall Squats
15 Ab-mat Sit-ups
Weightlifting
(18:00 CAP)
Deadlift (7-7-7-7 Across)
Metcon
40 DU’s, 30 Russian Twists, 20 Air Squats (Time)
5 RFT:
40 DU’s
30 Russian Twists 15/10#
20 Air Squats
Rx+ = 50 DU’s, Alternating Pistols (5/5)
40 DU’s
30 Russian Twists 15/10#
20 Air Squats
Rx+ = 50 DU’s, Alternating Pistols (5/5)
