Warm Up:
- 400m Run
- 8 L/8 R Single leg Deadlifts, pick load
- 6 L/6 R Double Kettlebell Front Rack Box Step-ups, pick load
Strength:
Back Squat Waves
- 1st wave 6 reps @ 70%, 4 Reps @ 75%, 2 Reps @ 80%
- 2nd wave 6 reps @ 75%, 4 Reps @ 80%, 2 Reps @ 85%
- 3rd wave 6 reps @ 80%, 4 Reps @ 85%, 2 Reps @ 90%
Metcon:
2 Rounds for time of:
- 50 Wall Balls, 20/14 lbs
- 40/30 Row Calories/ Air Assault Bike Cals
- 30 Toes-to-bars
- 20 Alternating Dumbbell Snatches, 50/35 lbs