Strength + MetCon

Strength + MetCon

Back Squat (12mins to fine 1RM!)
Metcon (Time)
4 Rounds for Time

200m Run
25 Wall Ball Shots 20/14
15 Double KB Deadlift 53/36
10 Box Jumps 24/20

RX+ (70/53)(30/24)

LvL 3: (14/10)(36/26)(Step Ups)
LvL 2: (10/8)(26/18)(20/18)
LvL 1: (Wall Taps)(18/10)(18/12)

Warm-up
Accessory Cash Out:
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing (Quads, IT band, Hamstring)
– 3×10 DB Sumo Squat + 15 Good Mornings