Warm-up
Lunge Complex x3
10 Cossack
10 Forward
10 Reverse
:30 Weighted Bottom Squat Hold
then…
Reverse Tabata SU for 5 sets
Weightlifting
Back Rack Split Squat (3×8/8)
E4MOM
3×8/8
right into
50 sec Goblet Wallsit
*build on last week
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
10 DL (225/155)
20 Lateral Burpees Over the Bar
30 Wallballs (20/14)(Rx+ 30/20)
40 DU
