Warm-up
1:00 Banded Tricep Stretch Each Side
1:00 Banded Samson Stretch Each Side
:30 Half Saddle Each Side
then…
1:00 Easy Row
:30 Air Squats
:45 Moderate Row
:30 PVC Pass Throughs in Squat
:30 Fast Row
:30 PVC OHS
Reverse Tabata DU Practice
Weightlifting
Paused Front Squat (1 Pause Front Squat + 2 Front Squat)
*Build to a heavy complex in 15 min
Metcon
Metcon (Time)
For time:
1:00 Accumulated Hanging L-Sit
20 Goblet Forward Lunges (1.5/1)
200 DU
1:00 Accumulated Hanging L-Sit
10 Goblet Forward Lunges
100 DU
15 min cap
