• 1. Warmup
  • Static Couch/Lizard/Dragon
  • 30 Unbroken Wallballs

  • 2. Strength (25 mins)
  • Back Squat 5×3@85% *this is heavy take your time on the sets
  • Rest 2-3 mins

  • 3. Met-Con
  • 3 Rounds
  • 50 Air Squats
  • 25 HPS 75/55

  • 4. Accessory
  • Row 2K