Warm-up
AMRAP 5 Minutes
Row 1k or Bike 1500m
Max Lateral Jump Squats over the Rower in remaining time
*should have at least 45 seconds for squats
-Then-
Stretch: Front Split hold :90/side
Strength:
Back Rack Lunges
5×10
Heavy/Unbroken
LITE= Use DBs for lunges in front rack.
Metcon:
RX
AMRAP 15 Minutes
Row 2k or 4k Bike or 1 mile Run
50 Sumo DLHP 95/65lbs
Max Rep Single Arm Dumbbell Push Press 70/50lbs
(Switch arms anytime)
LITE = Use KB for SumoDLHP
Side Work:
4 Rounds
50 Air Squats
35 Push Ups
20 Chest to Bar
Rest 2:00