METCON
Warm up
Do all movement at least 5 reps x 2 sets
Please memorize all the movement so you can have a smooth transition
Capacity Builder
2 Rounds with no rest in between (36 min of work)
6 min Amrap:
15 Cal Row
10 Jumping Air Squats
10 Hand Release Push Ups (Scaled: On knees)
6 min Amrap:
30 Double unders | 60 singles | 30 Jumping jack
8 m Plate Overhead Walking Lunges 15/10 kg
15 Plate Ground to Overhead 15/10 kg
6 min Amrap:
5 Strict Pull Ups (Scaled: Ring Row)
10 Burpee to Plate
15 Abmat Sit Ups