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
Single arm DB strict press
4x10 reps each side
Lateral raises
4x10
Balboas
4x12
4x10 reps each side
Lateral raises
4x10
Balboas
4x12
Metcon
15 minute every minute on minute
1st-200 meter run
2nd-12 dumbbell deadlifts
3rd-10-15 toes to bar
1st-200 meter run
2nd-12 dumbbell deadlifts
3rd-10-15 toes to bar