Warm-Up / Skills
500m Row
Pigeon Stretch
Wall Squat
20 KBS Light
10 Single Arm OH Squat w/ KB
Scropion Stretch
20 Banded Face Pulls
Strength
Exercise: Push Press/lbs
Reps: 5@40%,5@50%,5@60%
Comment: Weight based on 90%
of 1RM
Metcon
30-20-10
Thruster 95/65
T2B
Result Type: Time
Male Rx: 95 lbs
Female Rx: 65 lbs
Metcon
50-40-30-20-10
KBS
Double Unders
Result Type: Time
Male Rx: 24 kg
Female Rx: 16 kg
