Strength
4rds 15 min cap
Station 1
10 Slow TRX Bicep Curl
10 Slow Banded Tricep Extension
Station 2
Suitcase Walking Lunge (Heavy)
1 KB Held at side
Right Arm Down
Left Arm Back
Station 3
8 Heavy Dual KB DL
8 Heavy Dual SUMO DL
Metcon
Metcon (AMRAP – Rounds)
12 Min Amrap
300m Run w/ Wreck Bag
Bear Crawl Wreck Bag Drag D&B
Wreck Bag Walking Lunge Down & Back
100m = 1 Rep
Down = 1 Rep
Back = 1 Rep
