Warm Up
2 Rounds
- 10 Good Mornings
- 10 OHS
- 10 Ring Rows
Hip and Front Rack Mobility
Strength/Skill
- A: 10 Minutes to build to a 2RM Front Squat @ 20X1
Then 3 Sets of:
- B1: Alt. Front Racked Reverse Lunges x 6-8 per – Rest 45 seconds
- B2: SA Bent Row x 6-8 per @ 2011 – Rest 45 seconds
MetCon
4 Rounds
Max Reps in 60 seconds of:
- Wallball (20/14)
- Burpees
- Box Jump Overs (24/20)
Rest 60 seconds between rounds
