All Levels

Strength
Fitness:

A. Hinge Practice 10min

B.Three sets of:
RDL x 5 reps @3531
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds


Performance:

A.
Four sets of:
Deadlift x 6-8 reps @ 30X1
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds


Metcon
Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
20 Calories of Assault Bike
20 Alternating Reverse Lunges with KBs or DBs



Metcon
Performance:

Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders