Warm-up
4 Steady Rounds:
50′ Lunge Steps
:30 Handstand Hold
15 Jumping Squats
Strength
Zercher Squats
3×10
-Then-
Back Squat
3×3 @92.5%
LITE = Heavy Goblet Squats 5x5
Metcon:
RX
Every 4:00 x 4 Complete
*Rest remainder
15 Deadlift 165/115lbs
20/12 Calories on Bike or Rower
20 Box Jump Overs 24/20″
LITE = Double KB Deadlift
Side Work
For Time:
Run 3 miles
Come out smooth and build your pace throughout
*More Options:
Run 2 Miles
