Monday, August 28th 2023

WARM UP – MB, wall

3 Rounds

8 DB Snatch

6 Box Jumps/Step Ups

4 Burpees

MOVEMENT/MOBILITY – box

*grab box

:60/:60 Box Pigeon

:30 Standing Straddle

8/8 seated alternating single leg L-raise

:30 armless prayer on box

4 x :05 controlled step down – each

:30 active hang

PRIMER (before metcon) – Bike, box

7 Cal Bike

5 t2b

3 BBJO

GET FIT

3 Sets

AMRAP – 5

15/12 Cal Bike

12 TTB

9 BBJO @ 24/20″

2min rest b/t

NOTES

Start the next AMRAP where you left off from the prior set. Score will be total rounds/reps.

This should be a rep scheme you can go unbroken for more rounds than not.

SCALING

BBJO – burpee step ups

9 TTB – 12 Toes to Air – 12 Knees to Chest

ACCESSORY

AMRAP – 12

20 Banded tricep push downs

15 GHD hip extensions – hug plate if possible

10 DB Single Arm Rows (knee and hand on bench)

*rest as needed b/t movements