Warm-up
3 Steady Rounds
100’ Farmers Carry (Use KBs or DBs)
12 Burpees
:30 Handstand or Plank Hold.
Strength
Back Rack Lunges
3×10 (5 each side)
ADD 5-10lbs to Final Set from last week
Then
Deficit Push Ups 2″
3×16
Metcon:
RX
AMRAP 20 Minutes
15 Wallballs 20/14lbs
15 Ab-mat Sit Ups
15 Chest to Deck Push-ups (RX+ = 30’ Handstand Walk)
Side Work
8 Rounds:
Row 150m
4 Bar Muscle Ups
Rest :30
*More Options:
Sprint 100m
Less Bar MU each round
