Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets of:
45 Sec Forearm Plank
10/10 KB Floor Press in Bridge
10 KB Swings
10 Goblet Squats
0-15 Min RT
Bench Press (10-8-6-4-2)
15-35 Min RT
Go HEAVY but don’t fail.
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
100′ Farmer Carry
100′ Bear Crawl
100′ Front Rack Carry
100′ Gorilla
100′ OH Carry
100′ Quadruped Crawl
35-55 Min RT
*Each 50′ segment is 1 rep
*You choose the weight and implement.