Fitness

Metcon
A. 5 Sets of:

5 SB Toss(over target) + 10m Sprint

Right after the 5th Toss you go for the sprint. Its just 10m, be super-explosive. :30s Rest.

Metcon
B. 3 Sets of:

5 DB/Farmers Handles Shrugs + 20m Farmers Carry + ME Farmers Hold

Metcon
C. 2 Sets of:

ME WBS + 400m Run

Metcon
D. Finisher

1:00min Hammer Curls
1:00min Rest
1:00min Hammer Curls