Warm up
Jog 400m
2 laps side shuffle
1 lap lunge stretch
1 lap kick walk
3 rounds
5 PVC thrusters
5 hand release PU
5 Hollow rocks
5 pull ups
Strength
Front Squat
3x5
60/65/70% 1RM
METCON
Jog 400m
2 laps side shuffle
1 lap lunge stretch
1 lap kick walk
3 rounds
5 PVC thrusters
5 hand release PU
5 Hollow rocks
5 pull ups
Strength
Front Squat
3x5
60/65/70% 1RM
METCON
5 rounds for time of:
12 Wall Balls, 20 lbs
12 Toes To Bars
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