Warm-up
2 sets
5 Jumping Lunges Each Leg
10 Squat Therapy
5 Windmills Each Arm
:20 Bar Hang
then…
30 SU
Rest :30
30 DU
Rest :30
30 SU
Rest :30
30 DU
Weightlifting
Back Rack Split Squat (3×6/6)
E4MOM
Build to a heavy set over the 3 sets
3×6/6
right into…
40 sec Gob Wallsit
Metcon
Metcon (3 Rounds for time)
3 sets each for time:
60 DU
30 OHS (95/65)
15 Lateral Burpees Over the Bar
Rest 2:00 b/t sets
*5:00 cap per round
