WARM UP

:60 slow row + 1L Bear Crawl + 1L Crab Walk
:60 med row + 1L Active Spiderman + 1L Hip Ext. Rotation
:60 faster row + 1L Active Sampson + 1L SL Squat
:60 fastest row + 1L Dyn. Quad + 1L SL RDL

-then-

:60/60 couch stretch

STRENGTH

A1. 3×20 db chest press
A2. 8 renegade row + burpee + curl + press
A3. 10 jump slams
A4. 15 ab wheel
rest :60

B1. 3×8 SDHP
B2. 15-20 EZ curls
rest :60

METCON

AMRAP

• 15 KB Deadlifts-2 Arm
• 100M Sprint
• 15 S2OH
• 20/20 mermaid sit-ups