Tuesday 15th September

Warm-up
3 rounds
10 Bent Over Row with DB’s light
10 Scapula Pushups
5 Squat Jumps
Metcon (Time)
4RFT:
30x alt Renegade Rows*

if one object alternate arms or Shoulder Taps
20x Box Jumps
10x Pushups on DB’s
————-
Silvers/Scaled:
3-4 RFT:
20x alt Renegade Rows
20x Step ups
10x Pushups

Rows will get heavy but you should finish them well under a min. Box Jumps keep moving on these and pushups on DB’s go unbroken. Scale movement or reps as required.

Adv aim for sub 9min
Int aim for sub 11min
Beg aim for sub 13min