Warm-up
Line Drills
then…
10 Forward Lunge Each Leg
10 Cossack Squats Each Leg
10 Reverse Lunge Each Leg
10 Squat Jumps
Weightlifting
Back Squat – 10,15,10
E3MOM
Set 1: 10 reps @ 60%
Set 2: 15 reps @ 60-65%
Set 3: 10 reps @ 65-70%
Metcon
4 min AMRAP for 4 sets
7 Front Squats (135/95)(Rx+ 185/135)
7 Lat Burpees over the Bar
14 C2B (Rx+ 7 Ring MU)
*Rest 60 sec b/t sets
*Each AMRAP sets starts back with the front squats. NOT where you left off.
*Score is the lowest rounds and reps of the 4 AMRAPs
