Warm-up
3:00 Easy Row or Bike
then…
3 sets
10 Cossack Squats
10 Air Squats
3 Inch Worms with Push-up
:30 Bottom Squat Hold
Weightlifting
Baseline Strength Test
Back Squat (1×2)
20 min to find a 2 rep max
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
200m Run
10 HR Push-ups (Rx+ Strict HSPU)
15 Pull-ups (Rx+ C2B)
20 SA DB OH Lunge (50/35)(Rx+ 70/50)(Switch arms at 10)
