Warm Up

30:15 x 4 Ea

• MB Squat + Partner Toss & Down Dog Pushup
• MB OH Partner Bounce Toss & Alt SL Squats
• MB Squat + Lat. Throw (r) & MB Squat + Lat Throw (l) & Opp Arm/Leg Raise

Mobility

• 90s/90s Couch Stretch
• 90s Childs Pose

Strength

A1. 5 x 1 Work up to a Heavy Power Snatch

A2. 10 HR Pushups

A3. 15 DB Squat + Curl

***Rest 60 sec or As Needed

B. Series

“You-Go-I-Go” x 10 total lengths

B1. Barbell Lunges – 1 Length Turf

Friday METCON

4RFT:

• 10 Pull Ups
• 100 Singles