Tuesday, October 15, 2019

Warm-up:
  • 400 m. Row or 20 cal. Bike or 100 SU
  • 2×10 Band Front Squat-Strict Press-OHS complex
  • 2×15 Kettlebell Swing
  • 2×8 each leg Elevated Rear Foot Squat 35/25
then
  • Clean ramp-up

 

MetCon:
3 rds. for time
 
  • 15 Clean 115/83 / SB Clean
  • 20 Slam Ball 30/20
  • 15 Box Jump 20/16 / Step-up
  • 20 DU or x3 SU
  • 15 OHSB Lunge / SB Squat
  • 20 K2E / Sit-up
  • 175 m. Run

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