• WARMUP
  • Run 800m
  • 2:00 Couch Stretch Each Leg
  • 30 Good Mornings
  • Duck Walk
  • 30 Wallballs 

  • STRENGTH
  • Back Squat 5×3@80%
  • Sets on clock 0:00, 2:00, 4:00, 6:00, 8:00

  • METCON (CAP 7)
  • For Time 
  • 100 DB Snatches 50/35