A) Warm-up
5:00 Dynamic then grab a PVC
2 Rounds of:
8 Pass Thrus
8 Around the Worlds
8 PVC OHS
4 Yoga Push-ups
20 Banded Pull-aparts
B) Prep
Partner up and Warm-up Metcon Movements to weights/scaling option you plan on using for Metcon
Overhead Squats
Double Unders
Pull-ups
C) Conditioning
“Bull” with a partner:
2 RFT:
200 Double Unders
50 Overhead Squats (135, 95)
50 Pull-ups
Run 1 Mile
*One person works. Split as needed.
L3: (115, 75)
L2: (100 Double Under Attempts) (95, 65) (Band Assisted Pull-ups)
L1: (Single Unders) (95, 65 Front Squats) (Ring Rows)
D) Extra Credit
100 Banded Pushdowns