WARM UP
(12 min)
:30 pvc pass through
:30 pvc OHS
:30 pvc side bends
:30 alt hamstring stretch
+
- 2L active OH warrior stretch
- 2L quad stretch & reach
-then-
2 Rounds Of:
- 2L KB walking good mornings
- 10 goblet squats
- 8/8 lateral goblet lunge
PART I.
A. Strength Series x 4 Rounds
- 10/10 Barbell reverse lunges (85/115)
- 5 Neg. pull-ups (5 sec top hold – 3 sec neg)
- 3 Renegade row-burpee-curl-press
- 45s rest
B. Power/Core Series x 3 Rounds
- 4/4 DB Snatch
- 10 Jump Slams
- 10 MB ab toss – wall
- 30s rest
PART II.
METCON x 3 Rounds
- 60s hard row
- 30s rest
- 60s wall ball
- 30s rest
- 60s singles
- 30s rest
- 60s box jumps
- 30s rest