Warm Up
Foam Roll and Hip Mobility
2 Rounds
- 10 Goblet Squats @ 30X1
- 8 Ring Rows @ 2011
- 6 Squat Jumps
Strength/Skill
4 Sets
- A1: Back Squat x 6-8 reps @ 30X1 – Rest 60 seconds
- A2: SA Bent Row x 6-8 reps @ 2011 – Rest 60 seconds
- A3: FLR on Rings x 45-60 seconds – Rest 60 seconds
Metcon
EMOM for 16 minutes perform:
- Odd – 8 Front Squats @ 50-60% of 1RM
- Even – 8 CTB Pull Ups
