Pause Front Squats ( Every 2min x 5)
5x5 @ 50-60% 1RM
Pause 1 sec at the bottom position per rep
5 Rounds (18 min cap)
20 Kettlebell Swings (24/16kg)
50FT Single Arm Kettlebell Farmers (L)
20 Kettlebell Alternating Lunges
50FT Single Arm Kettlebell Farmers (R)
20 Alternating V-ups
Warm-up: 4th floor run 50FT High knees 50FT Butt kicks 50FT Bearcrawl5 50FT Duck walks Specific 1 Round 10 Hollowrocks 10 Empty bar...
Warm-up: 20 90/90 Hip Stretch 10/side Firehyrdrans 10/side Warrior Squat Reaches 10 Passthrus 50FT PVC overhead duck walks Metcon “DITTO”...
Metcon 13 min cap 5-4-3-2-1 Rope Climbs 100-80-60-40-20 Double Unders Scaled: 4-3-2-1 Rope Climbs 80-60-40-20 Double Unders Push Jerk +...
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