Warm-up
1:00 Static Lunge Hold Each Leg
right into..
10 Squat Jumps
then…
1:00 Samson Stretch Each Side
right into…
10 Jumping Lunges
then…
1:00 Bottom Squat Hold
10 Box Jump Overs (step down)
Weightlifting
Back Rack Lunges – 3×10/10
12 min to complete
Reverse lunges
Build off previous two weeks, bike at moderate pace for 2 min between sets
more
Metcon
Metcon
15 min AMRAP
30/22 Cal Row
30 Alt Dumbbell Snatch (50/35)
30 Box Jump Overs (Step Down) (24/20)
30 Pull Ups
