METCON
WARM-UP
200m Run
Into…
2 ROUNDS
8 Samson Lunges
8 Bird Dogs
8 Scap Pull-Ups
Into…
2-3 ROUNDS
8 Alt. Medball Lunges + Press
8 Alt. Medball Cossack Squats
8 Medball Sit-Ups
STRENGTH
5-5-5*
Back Squat
WORKOUT
EMOM x 20 MINUTES
MIN 1&2 – AMRAP of…8 Burpees + 12 Toes to Bar*
MIN 3 – Max Wall Balls (20/14)|(14/10)
MIN 4 – Rest
*Pick up where you left off.