Warm-up:
- 20/15 cal. Assault Bike
- 75 SU
- 10 (ea.) Lunge
- 10 KB Front Squat
- 10 (ea.) Single-arm KB Swing
- 10 (ea.) DB Bent-over Row
- 10 PVC Overhead Squat
MetCon:
10 rounds for time
RX
- 5 Strict C2B Pull-up
- 10 Dumbbell Movement* 40’s/25’s
- 15 PVC Overhead Squats
* Dumbbell Movements
- rd 1 Push Press
- rd2 Burpee
- rd3 Power Clean
- rd4 Bench Press
- rd5 Lunge
- rd6 Front Squat
- rd7 Bent-over Row
- rd8 Snatch
- rd9 Deadlift
- rd10 Thruster
Fitness/Recovery
- 5 Body Row
- 10 Dumbbell Movement* 25’s/15’s
- 15 Air Squats
* Dumbbell Movements
- rd 1 Push Press
- rd2 Burpee
- rd3 Power Clean
- rd4 Bench Press
- rd5 Lunge
- rd6 Front Squat
- rd7 Bent-over Row
- rd8 Snatch
- rd9 Deadlift
- rd10 Thruster