Weightlifting
Warm-up
3 Rounds
5 Strict Push-up Burpee
20 Hip Bridge
10 Medball Thrusters
5 Supine Ring Rows with a 3 sec tempo up and down
Barbell Good Morning Technique
Good Mornings (4×4)
Focus on a 3 sec tempo down.
*15 min to complete
Metcon
Metcon (Time)
3 RFT
40 Abmat Sit-ups
20 Wallballs (20/14)(Rx+ 30/20)
100′ Dball Carry (100/80)(Rx+ 150/100)
*12 min cap
