5 RFT / 30 min AMRAP
***Intended Stimulus ***
3:00 – 4:00 mins per round especially on the first 2-3 round.
Reps should be split into 1 - 2 sets.
If rep range is too high for this time drop the reps to suit the time frame.
Technique first then Intensity.
Rx: Rest 3:00 between rounds
20 Pull Ups
30 Press Ups
40 Butterfly Sit Ups
50 Squats
Scaled: Rest 3:00 between rounds
10 Pull Ups
20 Press Ups
30 Butterfly Sit Ups
40 Squats
AMRAP in 9 mins:
Rx: 15 Russian KBS (28/20)
:30 Handstand Hold
Scaled: 15 Russian KBS (24/16)
:30 Pike Hold (On box to increase intensity)
Cool Down:
:30 Child Pose
:30 Cobra
:30 Standing Quad Stretch / Leg
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