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Warm-up

Warm-up (No Measure)

3 SETS

1 MIN RUN

20 MOUNTAIN CLIMBERS

10 GOBLET SQUATS

30 SEC BOTTOM OF A SQUAT HOLD

Weightlifting

Back Squat

E2MOM

SET 1 – 4@60%

SET 2 – 3@70%

SET 3 – 3@80%

SET 4 – 3@85%

SET 5 – 3@72%

SET 6 – 3@82%

SET 7 – 3@87%

Metcon

Metcon (Time)

FOR TIME

800M RUN

THEN

27-21-15-9

BENCH DIPS

BURPEES

THEN

50-40-30-20-10

SINGLE DB THRUSTERS

SINGLE DB STEP UPS ON BENCH

THEN

800M RUN

Metcon (No Measure)

50 WEIGHTED DB SIT UPS

50 WEIGHTED HIP RAISES