WARM UP

(16 min)

7 Rounds of :30 goes

• row
• ghb sit-ups
• down dog push-ups

-then-

:45s pvc pass through

:45s pvc OHS

STRENGTH

(30 min)

5 Rounds of:

• 5 Barbell Hang Snatch
• 7/7 Single Leg Box Squats
• 9 Nordic Hamstring Curls
• 11 Box Jumps

3 Rounds of:

• 12 Bench Press – DB
• 15 DB OH Press
• 12 TRX Rows
• 15/15 Flutter kicks

METCON

Get as far up the ladder as you can with time left

• Singles………..50.50.50.50.50
• Down Backs…1.2.3.4.5…..
• Burpees……….1.2.3.4.5…..