A: Warm Up
On a 10 minute timer do 3 sets of
10 GHD Hip Extensions
10 Overhead Squats
10 Push Ups
10 Hollow Rocks
B: Mobility/Prep
:30 sec on :5 sec off
Spiderman, pigeon, cobra, scorpion, iron cross, down dog
Review movements and establish weight/standard
Front Squat 4×7 70%s
C2: Endurance (short)
In no more than 3 attempts
400 Meter Run
500 Meter Row
½ mile Bike
D: Met Con
3 min AMRAP
5 Back Squats 225/155
5 Bar Over Burpees
3 min rest then…
3 min AMRAP
5 Front Squats 205/135
5 Bar Over Burpees
3 min rest then…
3 min AMRAP
5 Overhead Squats 135/95
5 Bar Over Burpees
Bar must be taken from the ground. Scale accordingly