Warm Up
Hip Mobility/Foam Roll
2 Rounds
- 10 Back Squat (45/35) @ 30X1
- 10 Ring Rows
- 10 KBS
Strength/Skill
4 Sets
- A1: Back Squat x 2-4 reps @ 30X1 – Rest 60 seconds
- A2: Weighted Pull Up x 3,2,1,1 (Build to a max) – Rest 60 seconds
MetCon
7 Minute AMRAP
- Burpees (2 Hand Touch to 6″ target)
