METCON
WARM-UP
AMRAP x 5 MINUTES
8/6 Cal Row
8 Alt. Reverse Lunges
8 Wall Ball Strict Press*
4 Sumo Stance Good Mornings
*At 2:30 complete 8 Wall Ball Push Press
-Into 1 ROUND
10 Alt. Slow Cossack Squats
8 Groiner + Twist
8 Bootstrap Squats
6 Kang Squats
6 Tempo Air Squats @22X1
STRENGTH
6-6-4*
Front Squat
*Start Moderate-Heavy and build to
Heavy.
WORKOUT
4 SETS (:40 ON/ :20 OFF)*
MOVT 1 – Wall Balls
MOVT 2 – Cal Row
MOVT 3 – Alt. Overhead Wall Ball Lunges
MOVT 4 – Cal Row