Day 16

A. Warm-Up

3 min bike

100 walking lunges

15 Back Extensions

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Front Squat with Belt (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (AMRAP) x 15 minutes,

20 DB Box Step Overs 24/20 (45/30)
15 DB Shoulder to Overhead (45/30)