WARM UP

• :30 pvc pass through
• :30 pvc OHS
• :30 pvc side bends
• :30 alt hamstring stretch
• 2L active sampson
• 2L quad stretch & reach

-then-

2 Rounds Of:

• 2L KB walking good mornings
• 10 goblet squats
• 8/8 lateral goblet lunge

PART I.

A. Strength Series x 4 Rounds

• 10/10 Barbell reverse lunges (85/115)
• 5 Neg. pull-ups (5 sec top hold – 3 sec neg)
• 3 Renegade row-burpee-curl-press
• 45s rest

B. Power/Core Series x 3 Rounds

• 4/4 DB Snatch
• 10 Jump Slams
• 10 MB ab toss – wall
• 30s rest

PART II.

METCON x 3 Rounds

• 60s hard row
• 30s rest
• 60s wall ball
• 30s rest
• 60s singles
• 30s rest
• 60s box jumps
• 30s rest