• 1. Warm-Up
  • Dynamic Warmup
  • Static Hamstrings/Couch
  • 30 Jumping Air Squats

  • 2. Strength
  • 10 min ALT EMOM
  • O: 10-15 Hollow Rocks
  • E: 5-10 Pistols (each leg)

  • 3. Met-Con
  • For Time
  • 12 min AMRAP 
  • Buy in of 50 Push-ups
  • Then…
  • AMRAP in remaining time
  • 3 TTB / 3 G2OH 45/25 (plate)
  • 6 TTB / 6 G2OH
  • 9 TTB / 9 G2OH…etc

  • 4. Accessory
  • 750m Row