Warm-up:
10. Cal machine
20 90/90 Switches
10. Plate Squat Reach
16. Alternating Warrior Squat Reaches
5/side Perfect Stretch
10. I-Y-T
10. Slow Jeffersons Curls
20/sec per side single leg wall sit hold
Strength: (10 min )
Every 1:30 x 10
2 Front Squats (INCREASING EVERY 2 sets)
Metcon:
3rds (15 min cap)
30 Wallballs (20/14)
20 Medball situps
10 Shoulder to overhead (135/95)
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