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Warm-up

Warm-up (No Measure)

3 ROUNDS

20 MOUNTAIN CLIMBERS

10 KB SWINGS

30 SEC HOLD IN DEEP GOBLET SQUAT

Weightlifting

Back Squat

1 X 4@60%

1 X 4 @70%

1 X 4 @80%

1 X 4 @85%

1 X 4 @80%

1 X 4 @85%

Metcon

Metcon (Time)

50-40-30-20-10

DB PUSH PRESS

DB FRONT RACK SQUATS

50/35 (2DB’S)

Metcon (No Measure)

3 SETS

30 SEC STAR SIDE PLANK RIGHT

20 SEC REST

10 HOLLOW BODY TUCK TO EXTENSION

20 SEC REST

30 SEC STAR SIDE PLANK LEFT

10 SUPER MANS

20 SEC REST