3 Rounds Not For Time
10 Air Squats
10 Standing toe Touches
5x5 KB Bent Over Rows (As heavy as possible)
5x5 Sandbag Bent Over Rows (As heavy as possible)
Weightlifting: You will work up to the heaviest weight you can complete 5 sets of 5 reps of Single Arm Bent Over Rows
Metabolic Conditioning (Metcon): At 3…2…1…Go! You will perform 21 Pull-Ups, 21 Burpees, and then 21 Sit-Ups. Next, you will perform 15 reps of each movement and then 9 reps of each movement. Your score is the time it takes to complete all the reps.
The weight for the weightlifting piece of the workout should be and heavy as you can safely perform.
The intended stimulus for the Metabolic Conditioning piece of this workout is a high-intensity quick workout. When you get done your lungs should be on fire!
Scales and Mods
Pull-Ups can be scaled by doing bent over rows or table rows. Hanging from a rail or table edge pulling your chest up to whatever you're holding onto.
Let's Get It!!!