Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets:
100′ Quadruped Crawl
10 Quadruped Fire Hydrants w/ Extension
100′ Farmer Carry
10 Banded Squat Jumps
0-15 Min RT
Metcon (5 Rounds for time)
Every 4 Min x 5 For Time:
20 Box Jump Over @ 24/20″
15 Wall Ball Sit Ups @ 20/14 lbs
10 DB Step Ups @ 50/35 lbs, @ 24/20″
15-45 Min RT
We need AT LEAST 45 Sec rest, if not 1-1:30 Min.
Metcon (No Measure)
3 Sets:
45 Sec/Side Weighted Side Plank w/ DB
6/6 Bird Dog, Hold every rep for 5 sec
6/6 Dead Bug w/ DB
45-55 Min RT
*Rest as needed.