Warm-up
3 sets
10 SL Glute Bridge Each Leg
10 Cossack Squats
:30 Air Squats
:20 Pigeon Stretch Each Side
then..
T2B/Kipping Work
Weightlifting
Back Squat (3,3,2,2,1,1,3,3)
E2MOM for 8 sets
Sets 1-2: 3 reps @70%
Sets 3-4: 2 reps @80%
Set 5: 1 rep @75%
Set 6: 1 rep @85%
Set 7-8: 3 reps @80-85%
Metcon
Metcon (Time)
For time:
9 Front Squats (185/135)
9 T2B
6 Strict Chin-ups
15 Front Squats
15 T2B
9 Strict Chin-ups
21 Front Squats
21 T2B
12 Strict Chin-ups
*Front Squats from the ground
*12 min cap
