Warm-up
2 sets
10 Banded Good Mornings
:20 Clam Shell each side
10 Ring Rows
:20 Bar Hang
then…
2 sets
:20 Lunge Hold each side
10 ALT Jumping Lunges
:20 Samson Stretch each side
Weightlifting
Back Rack Lunges
12 min to complete
Reverse lunges
Ride bike for 2 min between sets at moderate recovery pace
*goal is to build in weight over the 3 sets
Metcon
Metcon
16 Min Amrap
40 Alt DB Snatches (50/35)
30 Pullups (Rx+ 40 Pullup)
30 Burpee Deadlift
20 Chest to bar (Rx+ 30 C2B)
20 Alt DB Devil Presses
10 Bar MU (Rx+ 20 BMU)
