4 sets:
A1. Bench press 8 reps
A2. DB Renegade row x12 /6e
M:
4 min AMRAP
35 DU
100ft Mixed carry 70/53
rest 1:30 min
4 min AMRAP
8 Burpees to a target
10 TTR
rest 1:30 min
4 min AMRAP
10/8 Cal machine
10 GHDs
Program Notes:
Plan for same weight across for your sets on your strength portion today, resting 2 mins between sets. Push your pace on your AMRAPs but maintain quality
movement as your core work accrues
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: 60 DU, 15 TTR and GHD
Intermediate: same as RX, scale carry weight accordingly
Scaled: scale carry weight accordingly, Plate sit up
Beginner: scale carry weight accordingly, ab mat sit up
Longevity:*** if needed, kipping, risk vs. reward moves