Warm-up
2:00 Bike or Row
then…
3 sets
:30 Samson Stretch Each Side
5 Forward Lunges Each Leg
10 Squat Therapy
:30 Pigeon Each Side
then…
2 sets
10 Beat Swings
10 Ring Rows
Weightlifting
Front Squat (1×1)
*Take 15 min to build to a 1 rep max
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
21 Squat Cleans (155/105)
42 Jumping Pull-ups (Rx+ Pull-ups)
15 Squat Cleans
30 Pull-ups (Rx+ C2B)
9 Squat Cleans
18 C2B (Rx+ Bar MU)
