Warm Up : (10 Minutes)
Grab a light KB and a box and complete:
10 Single Arm Russian Swings (5 ea
arm)
10 KB Press (5 ea arm)
10 Alternating Step-ups
10 KB Rows each arm
10 SDHP
10 Box Jumps w. a step
Mobility : (5 Minutes)
Foam Roll w. flexion/extension on tender
spots
30s each spot
– IT Bands
– Quads
– Lats
Metcon : (20 Minutes)
For time:
100 KBS (53, 35)
75 Calorie Row
50 Box Jumps w. step down (24, 20)
25 Strict Pull-ups
20:00 Cap
Strength : (20 Minutes)
*Done post metcon as a finisher
3 Rounds of:
1a) BB Front Rack Reverse Lunges
x 6 ea. Rest 30s.
1b) Single Arm/Single Leg Elbow Plank
x 30s. Rest 30s.
1c) DB Hammer Curls
x 10. Rest 30s,
Accessory : (5 minutes)
Banded Paloff Press: 3 x 10 ea. Rest
60s.