Warm Up
3 rounds
10 burpee pull ups
10 lunge steps no weight
10 db strict press light weight
10 air squats
10 burpee pull ups
10 lunge steps no weight
10 db strict press light weight
10 air squats
Strength
Front squat
4x10 @60-65%
Cossack squats
3x10
Stiff legged deadlifts
4x10 dumbbells (2)
4x10 @60-65%
Cossack squats
3x10
Stiff legged deadlifts
4x10 dumbbells (2)
Accessory
Strict toes to bar
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
Metcon
For Time
10 thrusters 95#/65# or a weight you can go unbroken
15 burpees pull ups
40 calorie fan bike
15 burpee pull ups
10 thrusters 95#/65# or a weight you can go unbroken
10 thrusters 95#/65# or a weight you can go unbroken
15 burpees pull ups
40 calorie fan bike
15 burpee pull ups
10 thrusters 95#/65# or a weight you can go unbroken