WARM UP:

(12 min)

3 Rounds:

• :60 Singles
• :30 Double KBS
• 1 L KB Walking Heel Step Walk

-then-

:60/60 couch stretch

:30/30 figure 4 stretch

STRENGTH

(30 min)

A1. 4×4 Deadlifts (115/185)

A2. 8/8 Alt DB Snatches

A3. 12 TRX Tri-Ext.

*Rest 60 sec

B1. 3×12/12 Body Weight RFE Split Squats

B2. 15-20 Banded Rear Delt Flys

*Rest 30 sec

METCON

You-go-I-go AMRAP w. time left

• 100M Med Ball Run (down/back under awning)
• 10 slide board abs
• 2 tire flips (outside)
• 10 burpees
• 100 singles (outside)