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I. GENERAL WARM-UP

  • Run 400 meters
  • 15 Lunges
  • 15 Wall Ball Shots
  • 15 Ball Slams

II. STRENGTH

Every Minute On The Minute For 15 minutes (185/125)

  • 1 Deadlift
  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Jerk

III. METCON

“Barbara” Complete 5 rounds for time of:

  • 20 Pull-Ups
  • 30 Push-Ups
  • 40 Sit- Ups
  • 50 Air Squats Rest 3 minutes between rounds