Warm-Up:

3 rounds: 8 squat jumps, 2 inch worms, 2 crab bridge, 5 push ups, 5 ring rows,

then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, hang muscle clean, shoulder press, back squat


Mobility: Hips


Skill: None


Strength: 


Metcon:  


Optional Core:

100 Sit-ups for time:

At the top of each minute stop and do 4 push-ups

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