Warm-up
2:00 Row
then…
3 sets
20 Air Squats
:20 Bottom Squat Hold
5 Squat Jumps
:20 Pigeon Each Side
Weightlifting
Back Squat (4×10)
E3MOM for 4 sets
10 Back Squats @65%
10 High Box Jumps (step down)
*The goal on the box jumps is to land above parallel and soft. Be explosive! The box doesn’t need to be super high.
Metcon
Metcon (Time)
3RFT
20/15 Cal Row
10 Burpees Over the Erg
10 ALT DB Power Cleans (50/35)(Rx+ 70/50)
10 SA DB OH Lunges
*12 min cap
