Mobility
5:00 Dynamic then, X-Band Walks x 2 sets: 10 steps in each direction
Spend no more than 5:00 on this + 20 Walking Lunges
10 Sumo Deadlifts (empty BB)
10 Russian Swings
Accummulate :90 in the bottom of a (perfect) squat
Strength
Front Squat Box Squat: Work up to a 1RM.
Rest 2:00 – 8-10 Sets – Sit back on Box
Beginners: 5 x 5, adding if form permits.
Metcon
“Pull x2” For time: 30-20-10 Calories on Rower
21-15-9 Deadlifts (225, 155)
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)
10:00 Cap
Extra Credit
Accumulate 100 Banded Pull-throughs