Warm up
400m run
20 cal assault bike
Squat Movement Prep:
10 Alternating Lunges
10 Squat Jumps
Strength:
Back Squat
3 sets of 10
Heaviest weight possible.
then
Strict Weighted Pull-ups
3 sets of 8
Scale as needed
Metcon:
Complete as many rounds as possible in 12 mins of:
40 Double Unders
20 Wall Balls, 20/14 lbs
10 Toes-to-bars
