Warm-up
3x Lunge Complex (Each Leg)
5 Forward
5 Backward
5 Cossack
then…
2x
5 Tempo Push-up
5 Beat Swings
5 Ring Rows
Weightlifting
Front Squat
Take 15 min to complete with 2-3 min between sets
5 @ 65%
4 @ 75%
4 @ 80%
4 @ 80%
Metcon
Metcon
15 min Amrap
1 Round DB DT (35/20) (Rx+ 50/35)
5 Chest to bar + 5 Pushups (Rx+ 5 Bar MU)
21/15 cal row (Rx+Ski)
