Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets:
7/7 Single Leg Glute Bridge
30 Sec Plank
5 Plate 90/90
5 Snatch Grip Thruster BTK
5 High Wall Ball
Metcon (Time)
For Time:
800m Run
50 Deadlifts @ 205/145
40/30 Ring Dips
30 Alt. DB Squat Snatch @ 50/35
200′ Bear Crawl
**15 Min Time Cap**
Variation 1:
600m
40 @ 185/135
Jumping Ring Dip
30 @ 35/25
Variation 2:
400m
40 @ 135/95
30 Push Ups
30 @ 25/15
Metcon (No Measure)
Tall Kneeling Hold w/ band pulling forward
3×60 Sec
Rest 60 Sec between sets