9.20.2021

Warm-up
400 M Run
5 inch worms
50 ft soldier kick, samson Stretch
10 Good Mornings, back Squat, stiff leg DL
Deadlift (5@75%, 5@80%, Max @ 85%)
Metcon (AMRAP – Reps)
2:30 min amrap:
20 Grasshoppers
20 Double Unders
1 min rest
2:30 min amrap
20 Double Unders
10 Burpees
1 min rest
2:30 amrap
10 Burpees
20 Sit Ups
Score total Reps
Metcon (AMRAP – Reps)
SCALED METCON
2:30 min amrap
20 grasshoppers
30 Singles
1 min rest
30 Singles
6 burpees
1 min rest
2:30 amrap
6 burpees
14 Sit Ups
Score reps

Bonus Abs
3×60 heel taps