Warm – Up: 250 m run
6 Push Ups w/ Downward Dog
6 Samson Stretch
4 Figure 4 Stretch (15 sec hold each)
Barbell Warm Up:
10 Good Mornings
10 Back Squats
10 Elbow Rotations
10 Strict Presses
10 Stiff-Legged Deadlifts
10 Front Squats
Strength: Front Squats
@ 55% Complete 4 x 7 reps
MetCon: 3 RFT
5 Thrusters 115/80
10 Burpees
15 Box Jumps 24/20
20 KBS 55/35
ENDURANCE WOD
25 mins AMRAP
3 – 6 – 9 – 12 – 15 – 18 – 21…. add 3 reps each round till time..
Calorie Row
Slam Ball
Mountain Climbers
