Warm-Up / Skills

3 Min Zone 1
Lunge Complex
10 Back Ext
10 Wall Squat
10 Wall Angels
10 Leg Swing
10 Hip Circles
10 Ring Row
Stretch for 5 min

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Strength

Exercise: Box Squat/lbs
Reps: 3×12 50-60% w/ Chains or bands
Comment: Lift every 90 sec final set is max reps

Strength

Exercise: Barbell Row/lbs
Reps: 3×8 135/95
Comment: Lift every 90 sec, last set is max reps

Metcon

3 Rounds
4 min AMRAP
200m Run
5 Box Jump 30/24
10 Pull-up
Max Burpee the remainder of time
1 min rest

Result Type: AMRAP