WARM UP

*8 Burpees

:60 slow row + 1L Bear Crawl + 1L Crab Walk
:60 med row + 1L Bear Crawl + 1L Crab Walk
:60 faster row + 1L Active Sampson + 1L Spiderman
:60 fastest row + 1L Active Sampson + 1L Spiderman

-then-

:60/60 couch stretch

STRENGTH

A1. 3×15 db chest press
A2. 8 barbell rows
A3. 10 jump slams
A4. 15 med ball ab throw-wall
rest :60

B1. 3×8/8 barbell front rack lunges (off rig)
B2. 15-20 EZ curls
rest :60

METCON

5RFT

• 15 KB Deadlifts-2 Arm
• d/b building sprint
• d/b farmer carry – KB
• 20/20 mermaid sit-ups