Metcon
Metcon (No Measure)
1×3
2:15 on /:45 off
Station 1
10 dual KB/DB Hang Clean (DBs have to squat)
1-2 rope climb
Station 2
3/3 Lateral wall ball Hip Throw (be explosive)
8/8 Lateral Box Jump over (Be fast)
RT Elbow plank
Station 3
10 Shuttle run
Pogo Burpees RT
Station 4
Heavy DBall Hold
*must be 50# or more
