Warm-up
3 rounds
30 jump ropes
10 squats with a pvc in front rack
30 jump ropes
10 squats with a pvc in front rack
Metcon
5 Rounds For Time: (40min CAP)
20 KB Swings
15 Push Press
20 Jump Lunges (10/leg)
400m Run
250m Row
*REST 2:00 Between Rounds
20 KB Swings
15 Push Press
20 Jump Lunges (10/leg)
400m Run
250m Row
*REST 2:00 Between Rounds
*We want to see consistent efforts here from the athletes. Make sure they know we are looking for more equal split times so to hover around that 80-85% effort range. They should be shooting for 4:30-5:30 per round. If they creep close to or over 6min then look to scale back some reps. DB Snatches should be “unbroken”.