May 4 2021
Warm Up:
2x
1:00 Row/Bike
8 ATYW
10 Scapula Pull Ups
10 Kip Swings
10 Hollow Rocks
Gym Crew
10 Min OTM
1-5) 4@60%
6-8) 3@70%
9-10) 2@80%
METCON:
5 Rounds
2 Min to get
20/16 Cal Row/Bike
Max Rep HSPU
1 Min Rest
L3 - As Written
L2 - 16/13 Cal Row/Bike, Box/Pike Push Ups
L1 - 12/10 Cal Bike/Row, DB Strict Press
At Home Crew
10 Min OTM
5 Back Back Strict Press
METCON:
5 Rounds
2 Min To get
400m Run
Max Rep Push Ups
1 Min Rest