Strength
20 minutes (3rd Goal)
Station 1 (All Movements Are On C.O.S. Plaques On Wall)
10-15 C.O.S. Pulldown
10-15 C.O.S. Victory
10-15 C.O.S. Scaption
Station 2
10-15 Plate Leg Ext. (2 count squeeze @ top, controlled lower & raise, no pause @ bottom) (See Vid)
20-30 Calf Raise On Plate (See Vid)
Station 3
10 R SA DB Crunch (See Vid)
10 L SA DB Crunch
Metcon
Metcon (AMRAP – Reps)
8 Amrap
2 Burpees (Rx+ Over DB)
2 Alt. DB Snatch
4 Burpees
4 Alt. DB Snatch
6 Burpees
6 Alt. DB Snatch
8 Burpees
8 Alt. DB Snatch
*Then Start Over @ 2*
40 total reps per round