Warm-Up / Skills
500m Row
10 Wall Squats
10 Wall Angel
Scorpion
Pidgin Stretch
Leg Swing
Lunge Complex
Bear Crawl
Arm Circles
Hip Circles
Strength
Exercise: Deadlift/lbs
Reps: 5@75%,3@85%, 1 plus @95%
Comment: Add 20lb to week 3/ wave 1
Metcon
15 min AMRAP
5 DL 185/115
10 Over the Bar Burpee
15 ABMAT
Result Type: AMRAP
Male Rx: 185 lbs
Female Rx: 115 lbs
