Warm Up:
For Quality=
:15 Seconds High Knees/
:15 Seconds Butt Kickers/
:15 Seconds Jumping Jacks/
:15 Seconds Mountain Climbers/
:20 Seconds Down Ups/
:20 Seconds Walking Lunges/
:20 Seconds Double Leg Mountain Climbers/
:30 Seconds Air Squats/
:30 Seconds Burpees
@ Easy pace with smooth controlled tempos; Rest as needed + 90 Seconds before B
Thruster:
3/3/3/3/3/3/3
+
7 Sets of 3 Reps @20X1 Building for as long as possible, if you max before your last set, back down to 85% of heaviest and go sets across for any remaining sets; Rest as needed + 90 Seconds before C
7 Sets of 3 Reps @20X1 Building for as long as possible, if you max before your last set, back down to 85% of heaviest and go sets across for any remaining sets; Rest as needed + 90 Seconds before C
– 18 Minute Cap
Metcon:
4 RFR of:
Against a 2 Minute Clock-
:30 Seconds Handstand Hold/
30 Double Leg Mountain Climbers/
Max DB Floor Press In Time Remaining (35/50#X2)
5 Minutes WU
+
For Quality @ 80% Sustainable Pace; Rest :60 Seconds After Each Round
+
For Quality @ 80% Sustainable Pace; Rest :60 Seconds After Each Round
