Warm-up: 10 minutes

• 2:00 Row or Run 400m
• 15 Hollow Rocks
• 10 Air Squats
• 10 Kip Swings
• 5 KB or DB goblet squats
• 10 KB or DB Lunges (total)

-Couch stretch

-Pigeon Stretch

-Front Rack Stretch

Strength/Skill: Front Squat

• Front Squat 7×2
• Use the same weight for each set. Rest as needed between sets.
• 70-80% 1RM Work on good positioning and speed rather than load today.
• Try going every 2 mins or resting 1:30 mins between each set!

Metcon: Part I

• Every 2 mins for 8 mins do:
  • 15/12 Row Calories
  • 15 Toes-to-bars

Rest 3 minutes then…

Part II

• Every 2 mins for 8 mins do:
  • 15/12 Row Calories
  • 5 Bar Muscle-ups

Try going every 2 minutes or rest 45 seconds after each round!