MetCon:
NGG Total
- Bench Press
- Clean
- Overhead Squat
Fitness/Recovery
25 min. AMRAP
- 12/9 cal. Bike or Row
- 15 Lunge
- 15 Slam Ball
Powerlifting:
Dynamic Effort Lower Body
- Wide Box Squat 8×3 60% EMOM
- Sumo Deadlift 10×2 60% EMOM
- Seated Jump 25 ea.
- Squat Box Jump 25 ea.
- BB Rollout 4×10
- Band Pull-thru 75 ea.