10262018

Warm-up:

4x

12 DB Walking Lunge Steps

8 Burpees

6 Ring Dips

Strength:

Front Squat Speed/Form Work

8×3 @ 60% of 1RM

*Slow and steady down to full depth, speed and power on the way up.

Metcon:

5 Rounds for Working Time:

15/12 Cal Row

10 Deadlift (225/155)

– 2:00 Rest –

*Take final time and subtract 8 minutes for total working time.