Warm Up
Hip and Front Rack Mobility
2 Rounds
- 10 Goblet Squats @ 31X1
- 10 T Push Ups
- 5 Box Jumps
Strength/Skill
4 Sets
- A1: Front Squat x 4-6 reps @ 31X1 – Rest 45 seconds
- A2: Ring Push Ups x Max reps @ 1010 – Rest 45 seconds
- A3: Strict Toes to Bar x 6-10 reps – Rest 45 seconds
MetCon
10 Minutes @ 80%
- Run 250m
- 10/8 HR Push Ups
- 10 Tall Box Step Ups/Step Down
Rest/Walk 5 minutes
10 Minutes @ 80%
- 10 Jump Squats
- 8 Toes to Bar
- 60m Farmers Carry (70/44 per hand)