1. Warm Up:
3 Steady Rounds
12 Goblet Squats w/ :02 pause in bottom
16 HS Shoulder Taps
2.Lift –Weight
Push Press
2-2-2-2-2
Build weight over sets
3. Metcon Gymnastics
Every 3:00 Until Failure
1 Rope Climbs
10/7 Calories Bike
10 Front Squats 135/125lbs
Add 20/10lbs each round
4. Mobility
Flutter Kicks
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