Warm-up
2:00 row (2 stroke burst every :30)
then…
3 sets
:20 Side Plank Clam Shell each side
10 Kang Squats
:20 Elbow Plank
10 SL KB RDL each side
Weightlifting
Deadlift (1×1)
*20 min to find 1RM DL.
*THIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK. KEEP GOOD MECHANICS!!!
Metcon
Metcon (Time)
4 RFT
10 Burpee Box Jump Over (24/20)
2 Wall Walks
*10 min cap
