WARM UP:
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
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
AMRAP w. time left
- 100M Med Ball Run
- 10 slide board abs
- 10 Pullups
- 100M Farmer Carry
- 100 singles