Mobility
Warm Up
3 Rounds
Hollow Hold(20″)-Ring Row(10)-Air Squat(10)-Push Up(10)
Skill-Strenght
5X3 reps Front Squat
Met Con
“Quarter Gone Bad”
5 Rounds. 15″ Work-45″ Rest”
-Thruster
-Weighted Pull Up
-Burpees
After
Tabata
Dips-Core