STRENGTH
1) Barbell Glute Bridge: 5 x 6-8, up to a heavy set. Squeeze glutes for a 1-2 count a top. Rest 90s.
2) Metcon Prep:
3 Sets as fast as possible:
3 Front Squats building to desired metcon weight.
5 Lateral Burpees
Rest 60s.
METCON
5 Rounds of:
15 Front Squats (115, 75)
12 Lateral Burpees
Rest 1:1
*Score = total time
L3: (65, 45)
L2: (55, 35)
L1: (35, 25)
16:00 Cap (total time)