A: Warm Up
6 minute AMRAP
50 ft. Bear Crawl
15 Sit Ups
200 Meter Run
B: Mobility/Prep
Dynamic Stretches
Review movements and establish weight/standard
C: Strength
Barbell Row 3×10 (+5 -10 lbs.)
C2: Endurance
30,20,10 air squats
600,400,200 run
D: Met Con
In 10 minutes complete 4 Rounds of
10 Shoulder to Overhead
15 Toes to Bar
RX 165/115
SC 135/95
BG 115/75