9.21.2021

Warm-up
20 calorie row
pvc 10 each: pass thru, OHS, GM, leg kicks, round the world

Accessory Work
10-9-8-7-6-5-4-3-2-1
Box Push Up
Box Dips

Tabata Hammer Curls
3×10 Bent Over Row each side
3×10 Bulgarian Split Squat each side

Metcon (AMRAP – Rounds and Reps)
14 min amrap
8 Overhead Squat 75/55 + 115/75
200 M Run
8 Back Squat
20 Lateral Jumps
*Both barbell movements from the ground*
Metcon (AMRAP – Rounds and Reps)
SCALED METCON
14 min amrap
8 OHS 45/35 from rack
100 M Run or Row
8 Back Squat rack
20 jumping Jacks