Warm-up
3 sets
20 Supinated-Grip Band Pull Aparts
15 Single-Leg Hip Bridges (each leg)
10 Cossack Squats
*Perform 50′ SA KB Front Rack Carry Each Arm after each set
then, build to Front Squat weight
Weightlifting
Front Squat (3×4 )
E5MOM
4 Front Squats @ 70-75% of 3 rep
rest 30 sec
25 UB Wallballs (20/14)(Rx+ 30/20)
Metcon (3 Rounds for reps)
Wallball Overload
Score is unbroken reps
Metcon
Metcon (Time)
For time:
30 HR Push-up Buy-in
3 rounds
15 C2B
15 S2OH (135/95)
30 HR Push-up Buy-out
*15 min cap
