Feb 20, 2018

1. Warm-up
3 Steady Rounds
12 Goblet Squats
12 Ring Dips
24 Calories on Row

2. Strength
4×4 Back Squat (Start around 80%)

3. Met-Con
21-15-9
Dumbbell Squat Cleans 50/35lbs
Kipping Handstand Push- Ups
*Open Standard

4. Interval
AMRAP 12 Minutes
12/8 Calories Row
9 Toes to Bar
Rest :30

——–Optional——–

5. Conditioning
For Time:
Run 400m
50 GHDs
200′ Farmers Carry 185/125lbs
50 GHDs
Run 400m