210303
Warm-up
Warm-up
4 rounds, not for time of:
5 shoulder pass throughs, pvc pipe
1 Turkish get-up, R arm (you choose load)
1 Turkish get-up, L arm (you choose load)
5 push-ups or knee push-ups
10 m high knees
10 m butt kicks
6 jumping air squats
20 jumping jacks
30-60 secs of rest
5 shoulder pass throughs, pvc pipe
1 Turkish get-up, R arm (you choose load)
1 Turkish get-up, L arm (you choose load)
5 push-ups or knee push-ups
10 m high knees
10 m butt kicks
6 jumping air squats
20 jumping jacks
30-60 secs of rest
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Metcon (5 Rounds for reps)
5 intervals, each interval for time, of:
20 Push-ups
Walking Lunge, 20 m
20/15 Stone Over Shoulder
20 Push-ups
Walking Lunge, 20 m
20/15 Stone Over Shoulder
Metcon Scaled
2:00 or less per interval.
More Likely time:
3:15 or less per interval.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.