Warm Up:

3 rounds: 8 ring rows, 8 push ups, 8 goblet squats, 2 crab bridges, 5 inch worms,

then…. 3 sets of 5 with an empty bar straight leg deadlifts, hang power snatch, rack press behind the neck, overhead squat


Mobility: Ankles


Skill: None


Strength: 


Metcon:  


Optional Core:

30-20-10-20-30
Flutter Kicks
Bicycles
Situps

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