WARM UP

(9 min)

• 2 min max cal row or bike
• 1 lot run

-then-

:90 tactical frog
:90 wall – hip stretch

STRENGTH

For 30 Minutes Perform (5 rounds):

Round 1 – 3 Barbell Squat Cleans + 10 db squat jumps
Rest :60
Round 2 – 3 Sumo Deadlifts (115/175) + 10 box jumps
Rest :60
Round 3 – 3/3 SA DB Split Jerk + 10/10 Rainbow Slams
Rest :60

METCON

800 M Run (3 x’s around)
3 Rounds

• 1 min cal row
• 1 min med ball sit up press
• 1 min push ups

400 M Run (1.5 x’s around)