Warm-Up / Skills

3 min Zone 1
10 Wall Squat
10 Arm Circles
20 KBS “not heavy”
Lunge Complex
Banded Pull Apart
Scorpion

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Strength

Exercise: Push Press/lbs
Reps: 5@50%, 3@65%, 1@75%, 1@85%,1@90-95%, 1@ 100-105%
Comment: Work to a ME

Metcon

Happy Birthday Bonnie
25 Squat Clean 135/95
400m Run
25 Over the Bar Burpee
400m Run
25 KB Snatch 24/16kg
400m Run
25 min Cap
Rx+165/115