10/14/2020

Warm-up
Warm-up
2-3 rds
10 empty bar RDLs
10 strict press
5 inch worm w/ push up
10 lunges
:20 wall-facing HS hold

Strength
Metcon (Weight)
3 x 100′ DB Walking Lunges
Set 1- Single Arm OH DB Lunge
Set 2- DBL DB Front Rack
Set 3- DBL DB Farmers Carry

Rest 2-3:00 btw sets

Metcon
Metcon (Time)
21-15-9
Kettlebell Swing 70/53
Push Press 95/65 Rx+ HSPU

9:00 CAP