Warm-up
2 min Bike
then…
2 sets
3 World’s Greatest Stretch Each Side
10 Air Squats
:30 Bottom Squat Hold
10 Cossack Squats
:30 ISO Lunge Hold Each Side
Weightlifting
Back Squat (5,3,1,3,3,3,3,3,3,3,3)
E3MOM
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Followed by…
8 min EMOM
3 Back Squats @ 80%
Metcon
Metcon (Time)
For time:
60 Pull-ups (Rx+ C2B)
30 Burpee Box Jump Overs (24/20)(Rx+ 30/24)
60 DU
