1
Nov
11022018
Warm-up:
2:00 Pigeon Stretch per Side
then, 3 steady rounds:
10 Sandbag/Wall Ball Squats
15 Cal Bike/Row/Ski
10 Burpees
Strength:
Front Squat: 8 x 3 @ 62.5%
Speed work (slow/controlled down, fast/powerful up)
MetCon:
4x
15 Push Ups
12 Box Jump Overs (24/20″)
9 Deadlift (245/165#)
– 2:00 Rest –