Warm-up
3 sets
5 tempo down squat jumps
:20 row sprint
:20 Arm OH Bottom Squat Hold
then…
World’s Greatest Stretch x 3 each side
Weightlifting
Front Squat (5,3,1,5,4-5)
*15 min to complete sets
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 5 reps @ 75%
*Set 5: 4-5 reps @ 80%
Metcon
Metcon (4 Rounds for time)
E4MOM for 4 sets
300/250m Row
7 Burpee Over Erg
6 Wall Walks
5 Alt SL T2B each leg
