Warm-up
3 sets
1:00 Bike
:30 Leg Swings Forward and Back Each Leg
20 Banded Good Morning
10 Goblet Squats
*:20 Pigeon, Samson and Bottom Squat Hold after each set
then…
Build to a single DL 10-20# heavier than what you will use for the metcon.
Metcon
Metcon
4 RFT
7 DL (315/225)
14 Wallballs (20/14)
21/17 Cal Bike
*15 min cap
Accessories
3 sets
10 Evil Wheels
:30 Side Plank Each Side