STRENGHT & CONDITIONIG / METCON
WARM-UP
2 ROUNDS
5 Cat/Cows
10 Tib Raises
:30 Squat Hold
10 Alt. Bird Dogs
Into…
3 ROUNDS
200m Run → 150m Run → 100m Run
4 Inch Worms w/Push-Up
4 Empty Barbell Cuban Presses
4 Empty Barbell Up + Overs*
*Front Rack to Back Rack to Front Rack = 1 Rep
STRENGHT
EVERY 3:00 x 3 SETS
Build to a Moderate Weight of…
1 Thruster + 2 Front Squats + 3 Back Squats
WORKOUT
AMRAP x 7 MINUTES
8 Back Squats
10 Hand Release Push-ups / Push Up
200m Run
-Rest 2:00-
AMRAP x 5 MINUTES
6 Front Squats
8 Hand Release Push-ups / Push Ups
150m Run
-Rest 2:00-
AMRAP x 3 MINUTES
4 Thrusters
6 Hand Release Push-ups/ Push Ups
100m Run