WARM UP
1:00 Air Bike
- 2L active sampson
- 20 supermans
1:00 Air Bike
- 2L soldier walks
- 20 air squats
1:00 Air Bike
- 2L heel step walk
- 20 push ups
1:00 Air Bike
- 2L walking quad
- 20 total alternating lunges
STRENGTH
A. Series:
- 8.6.6.4.2. Deadlifts
- 10 pull ups
- 10.10. 1/2 kneeling wall lateral med ball toss
- *rest 60s
B. Series:
10 Minutes Of:
- 1L BB lunges
- rest 1:00
METCON
FOR TIME:
100 singles
4 down backs
- 27 wall ball
- 15 burpees
4 down backs
- 21 wall ball
- 12 burpees
4 down backs
- 15 wall ball
- 9 burpees
4 down backs
- 9 wall ball
- 6 burpees
4 down backs
100 singles