- 1. Warm-Up
- Knee Pulls/Quad Pulls/Calve Pulls
- Static Mobility
- Lays/Shoulders/Hips
- 3 Rounds
- 8 Ring Rows
- 8 Burpees
- 8 BB Good Mornings
- 2. OLY
- Find your heaviest complex for the day…
- 12 min EMOM
- 1 Hang Squat Snatch + 2 OHS
- 3. Met-Con
- 4 Rounds
- 15 Alternating KB Snatch 53/35
- 15 KB SDHP 53/35
- 8 Strict Chin-Ups
- 4. Interval
- 5 RFT
- 20 Calorie Row
- 6 Muscle Ups
- 2:00 Rest