Warm-up
1:00 Wall Hinge Stretch
1:00 Wrist Stretch
1:00 Bottom Squat Hold
then..
2 rounds
:20 Push-up Plank Hold + 5 Push-ups
10 Cossack Squats
5 Headcutters
Weightlifting
Shoulder Press (1×1)
*10 min to build to a heavy single for the day.
*This does not need to be a max effort. Just something that feels heavy.
Shoulder Press (5×3)
*15 min to complete 5 sets of 3 at 70-75% of today’s heavy.
Metcon
Metcon (Time)
4 RFT
20 Back Squat (40% of 1RM)
100′ Dball bear hug carry (100/80)(Rx+ 150/100)
*10 min cap
