Fitness

Metcon
A. Warm-Up
2 Sets of:

A1. 5/5/5/5 Triceps Opener
A2. 3/3 Jefferson Squat
A3. AB or Row (easy to medium pace)

Metcon
B. 3 Sets of:

10 SB Squat + 10m Carry

Metcon
C. 3 Sets of:

Prowler Push(AFAP)

3-5min Rest

Performance

Metcon
A. Warm-Up
2 Sets of:

A1. 5/5/5/5 Triceps Opener
A2. 3/3 Jefferson Squat
A3. 20m Banded Bear Crawl

Metcon
B. 3 Sets of:

3 Front Squat with 3s Pause at bottom

Metcon
C. For time:

20 cal AB(Legs only)
20 Push-Ups
20 cal AB(Arms only)
20 Jumping Air Squats
20 cal AB
20 Burpees

Time Cap: 5:00min