Warm-up
3:00 Bike or Row
then…
Lunge Complex x3
5 Forward Lunge Each Leg
5 Cossack Squat Each Leg
5 Reverse Lunges Each Leg
10 Air Squats
then…
1:00 Pigeon Stretch Each Leg
Weightlifting
Back Squat (4×4)
E3MOM
@70% of 2 rep max
Complete with 32×1 Tempo
(3 sec tempo down, 2 sec pause in bottom, 1 sec pause breathe at top)
*NO BELT ALLOWED
Metcon
Metcon (Time)
5RFT
15 Double DB DL (50/35)(Rx+ 70/50)
15 Wallballs (20/14)(Rx+ 30/20)