For time: Time cap 25min
100 KBS (53, 35)
50 Box Jumps w. step down (24, 20)
25 Strict Pull-ups
3 Rounds not for time of:
1a) BB Front Rack Reverse Lunges x 6 ea. Rest 30s.
1b) Single Arm/Single Leg Elbow Plank x 30s. Rest 30s.
1c) KB or DB Hammer Curls x 10. Rest 30s,
Banded Paloff Press: 3 x 10 ea. Rest 60s.
– Metcon: Pacing is key and coming up with a plan before starting is important. KB weight should be light enough that you can perform sets 10-15 reps UB. Break up all movements into manageable sets and keep a consistent heart-rate for the entire workout.
– Finisher: Weights should not be super heavy for this and you should be able to move through this workout excessive resting between movements.