Warm-up
3 sets
:30 bike (increase pace every 10 sec)
10 Squat Therapy
:20 Samson Stretch Each Side
then..
Ground Conditioning
Weightlifting
Front Squat (3×3 )
E5MOM
3 Front Squat @ 80-85% of 3RM
rest 30 sec
25 Dual DB Front Squats (50/35)
Metcon (3 Rounds for reps)
DB Front Squat
Score is unbroken reps
Metcon
Metcon (4 Rounds for reps)
On a 2:00 clock for 4 sets
15 Pull-ups (Rx+ C2B)
10/8 Cal Bike
ME ALT DB Snatch (50/35)(Rx+ 70/50)
Rest 2:00 b/t sets
