1. Warm-up
3 Steady Rounds:
Row 250m
15 Banded Good Mornings
10 Dumbbell Push Press
2. Strength
Sumo Deadlift
3-3-3
AHAP
3. Oly
Split Jerk
7×2 75-85%
4. Met-Con
7 Rounds:
50 DU
10 Shoulder to Overhead 135/95lbs
——–Optional——–
5. Interval
3 Rounds:
100m Farmers Carry 70/53lbs each hand
120 Double Unders
20 Double Kettlebell Front Squats
Rest :90
6. Bitch Work
AMRAP 15 Minutes:
Ski 250/200m
60′ Handstand Walk
(30′ out, pirouette, 30′ back)
Rest :30
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