Monday
4 RNFT
ME Pushups *(31X0)
KB Bent over row (31X0)
200m Easy Jog
Then, 5 RFT
8 Killers
10 Frog Thrusters
12 KBS
*Pushups are on a set tempo: down to a count of 3, pause 1 at bottom, explode up and go right into the next one. Hover right above ground on the bottom- don’t rest chest on floor. Do as many reps as possible without breaking the count rhythm. Once you can’t maintain the rhythm, stop and move to rows. Perform rows the same way: 3 count down, explode up, pause 1 at top of movement. Choose a weight that you can do 8-10 reps with.