Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
3 Sets of:
w/ Plate
10 G2OH
10 Plate In and Out
100′ Gun Walk
30 Sec Plate Plank
https://www.youtube.com/watch?v=mSMACoAeox4
Metcon (Weight)
EMOM 10:
Odd: 3 Rep Front Squat @ 70% 30X0
Even: 6-10 Jump Squats
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Min:
15 Deadlift @ 183/135
20 T2B
300m Run
Variation 1:
@ 155/105
leg raises/swings
Variation 2:
@ 135/95
Sit Ups
200m