AFAP in 9 mins
***Intended Stimulus ***
Should be progressing into the round of 14
Keep moving throughout workout
Split reps up into manageable sets
2 – 4 – 6 – 8… etc
Rx:
Box Jumps (24/20)
HSPU
Scaled:
Box Jumps (16/12) ** Scale to steps if needed (20/16)
DB Shoulder Press
Conditioning x 3 sets
4 mins to complete: Rx – 1000 / 800m Row | Scaled: 800 / 650m Row
2 mins to complete: Rx – 500 / 400m Ski (x2 Bike) | Scaled: 400 / 300m Ski (x2 Bike)
1:00 rest
For Time
Rx: 1:00 Plank – 25 Strict Toes 2 Rings – 1:00 Plank – 50 Sit Ups – 1:00 Plank – 25 Strict Toes 2 Rings – 1:00 Plank
Scaled: 0:30 Plank – 25 Strict Knee Raises – 0:30 Plank – 50 Sit Ups – 0:30 plank – 25 Strict Knee Raises – 0:30 Plank
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