• 1. Warm-Up
  • Dynamic Stretching
  • 3 Rounds
  • 10 Good Mornings
  • 10 Goblet Squats
  • 5 HRPU

  • 2. Strength
  • 3 Heavy Sets to Find max weight of
  • Back Rack 15 Second Static Hold – 5 Back Squats – 10 Second Hold – 5 Back Squats

  • 3. Met-Con
  • For time 
  • 3 Rounds
  • 20 Ring Dips
  • 20 Deadlifts 205/165
  • 20 Lateral Burpees

  • 4. Accessory
  • Accumulate 5:00 of Wall Sit
  • 8 min cap