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 –