Strength + MetCon

Strength + MetCon

Squat Clean (5-3-2-1-1-1 Every :90sec)
Gobbler (Time)
For Time w/ Partner:
200m Run
100 Double Unders
200m Run
100 Sit Ups
200m Run
100 Pull Ups
200m Run
100 Wall Ball Shot 20/14
200m Run
100 Burpees
200m Run
100 Kettlebell Swings 53/36
200m Run
100 Toes to Bar
200m Run

LvL 3: 75 Reps
LvL 2: 50 Reps/Singles
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)

5 sets of:
10 Glute-Ham Raises’
10 Banded leg Extensions