Warm-up:
3 Steady Rounds
20 Calories on Assault Bike or Rower
15 Light Goblet Squats
10 Push-ups
Strength:
Back Rack Lunges
3×10 (5 each side)
LITE
DB Front Rack Lunges
3×10 (5 each side)
Metcon:
RX
4 Rounds:
Bike 1k or 500m Row
10 CTB Pull-ups (RX+ = 5 Ring Muscle Ups)
15 Front Squats 75/55lbs
LITE
4 Rounds:
Bike 1k or Row 500m
10 Assisted Pull-ups or Ring Rows
15 Goblet Squats
Sidework:
Sprint 100m x 6-7
Rest 2-4 Mins
