Tuesday 1st September

Warm-up

General WU:
10x Toe Touches into 10x Sumo Stance TT

then 2 rounds
5x single arm DB high pulls/side – no dip, light weight
7x Burpees
10x Star Jumps
15x DB Russian Swings

Metcon (Time)

4RFT
15x Sumo Deadlift High Pull with DB/KB/Backpack
30x Sit-ups
60x Double Unders / 120x Single Unders
—————-
Scaled/Silvers:
4RFT
10x Sumo Deadlift High Pull with DB/KB/Backpack
20x Sit-ups
40x Double Unders /80x Single Unders

Scale to 3 rounds if needed for this workout. It will be gassy and the sit-ups will take a while. Another option is to keep the 4 rounds and scale the number of sit-ups.

Adv: sub 10min
Int: sub 12min
Beg: sub 15min