Warm-up
100 Calorie Bike or Row
-then-
4 Mins of Shoulder Mobility
Strength
Sumo Deadlift
5×4 As Heavy As Possible
No Bounce – Silent
Met-Con:
For Time:
100′ Walking Lunge w Dumbbells 50/35lbs
100 Double Unders
50 Dumbbell Push Press
Run 800m
50 Dumbbell Push Press
100 Double Unders
100′ Walking Lunge w Dumbbells
Scaled/Lite
-use lighter weight.
- 2x for single unders.
Sidework:
6 Rounds:
Bike 1k
10 Burpee Box Jump Overs 24/20″
Rest 1:00
