WARM UP
- 1000M Row
+
- 1L inchworms
- 1L lunge-high knee grab
- 2L side lunges
+
- 60s/60s pigeon pose
- 60s tactical frog stretch
STRENGTH
a1. 5×8 barbell back squats
a2. 5×5 box depth jump – to – broad jump
a3. 5×12 EZ curl bicep curls
a4. 5×10 supermans
*rest 60s
b1. 3×6 db squat clean + press
b2. 8 BB RDL’s
b3. 15 db curls
b4. 8.8. offset landmine rotation + catch
*rest 30s
METCON
AMRAP with time left
- 5 push ups
- 5 wall ball
- 5 American KBS
- 5 burpees (air squats for scaled)