Warm-up
2 sets
10 Leg Swings Forward and Back each leg
10 Leg Swings Side to Side each leg
10 Air Squats
:30 Bottom Squat Hold
10 Cossack Squats
:30 Spider Stretch each leg
then…
2 sets
:30 Side Plank each side
10 KB Goblet Squats
5 Squat Jumps
Weightlifting
Back Squat (1×1)
*20 min to find a 1RM.
Metcon
Metcon (AMRAP – Reps)
Every 90 sec for 10 sets
10 Burpees to 45# plate
5-10 T2B
*Score is total T2B completed for all 10 sets
