WARM UP

20:10 x 4 Rounds
a. high knees in place + prone Russian twists
-rest 60s
b. wide step mountain climbers + air squats
-rest 60s

-then-

4 Rounds Ladder sprints + 10 butterfly sit-ups
1st – slow
2nd – medium
3rd – fasters
4th – fastest

-then-

Stretch
:60/60 banded lat stretch
:60/60 static hip flexor stretch
1L inch worms

STRENGTH

(28 min)

a1. 4×4 barbell squat cleans
a2. 10/10 SA DB push jerk
a.3. 10 pull-ups
*rest 1:00

b1. 5.4.3.2.1. deadlifts
b2. 15 inverted trx/ring rows
b3. 12-15 seated db curls
*rest 1:00

METCON

EMOM x 10 Min
M1 – 10 burpees
M2 – 20 MB Slams