A: Warm Up
5 minute AMRAP
10 Kettlebell Swings
10 Burpees
B: Mobility/Prep
:30 sec on :5 sec off
Band Stretches (hip, shoulder)
Review movements and establish weight/standard
C1: Strength
Push Press 5×5 75%
C2: Endurance (mid)
2 sets
Run: 600 meters
Row: 750 Meters
Bike: 1.25 miles
D: Met Con
On a 10 minute timer
10, 8, 6, 4, 2 reps
Bar Muscle Ups
Shoulder to Overhead
200 Meter Run in between each set of
Muscle Ups
RX Bar
SC Scale reps
BG Pull Ups and Push Ups
Shoulder to Overhead
RX 165/115
SC 135/95
BG 95/65