• WARMUP
  • Run 400m
  • 20 F/B and S2S Kicks
  • :30 Ankle Opener
  • Accumulate 200’ of KB Front Rack Walk w moderate KBs
  • 20 Wallballs UB 

  • STRENGTH
  • Front Squat 6-6-4-4-2-2
  • **Sets should all be heavy.  Each “second” set should be heavier than the first in the series.**

  • METCON
  • 13 min AMRAP
  • 13 Wallballs 20/14
  • 13 Kettlebell Swings 70/53
  • 200m Row