Warm-Up / Skills
3 min Zone 1
10 Arm Circles
10 Wall Squat
Scorpion
Banded Pull Apart
Bear Crawl
Lunge Complex
20 KBS Light
Strength
Exercise: Push Press/lbs
Reps: 5@75%,3@85%, 1 plus @95%
Comment: 10 lbs more than wk 3
Metcon
21,15,9
Sumo Deadlift 155/105
KB Snatch 24/16kg
1 Shuttle Run after each Round
Result Type: Time
