A. Squat
Front Squat – Ramp Up to a Heavy Single
B. MetCon (Time)
500m Row
50 Wall Balls (20/14)
100 Double unders
35 Box Jump overs (24/20)
100 Double unders
20 Burpees
500m Row
C. Core
50-100 Barbell Rollouts
150-200 Weighted Crunches (Abmat, Rope, or Swiss Ball)
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