Warm-up
3 min bike or row
then…
3 sets
5 Goblet pause tempo squats
10 American KBS
:30 Samson Stretch/Pigeon Stretch/Spider Stretch each side
then..
Build to FS weight
Weightlifting
Front Squat (5×5 )
E2MOM @ 50-60%
*Work Depth, Get deep in these, mimic squat clean depth
Metcon
Metcon (2 Rounds for time)
4 RFT
10 Bar Facing Burpees
10 Front Squats (135/95)(Rx+ OHS)
Rest to 10:00 then…
For time:
50 HR Push-ups (Rx+ Strict HSPU)
*5 min cap
