Warm up:
10. Cal machine
20 90/90 Switches
20 Alternating scorpion stretch
10. Squat Pass thrus
10. PVC Front Squats
5/side Perfect Stretch
Strength: E2MOM x5
Tempo Deadlifts (1x2x1)
5 sets of 4 Reps @6/10 or 60% 1RM Tempo: 1 Sec Fast pull x 2 Sec Going down x 1 Dead stop pause
Every After set 12-15 Hollow rocks
Metcon:
Partner 2rds for time (20 min cap)
1000m Row or 800m Air Runner or 75/60 Cal bike Shared
30 Thrusters (135/95)
20 Sync Regular Burpees
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