METCON / STRENGHT & CONDITIONING
WARM-UP
3 ROUNDS
:45 Cal Row (increasing Intensity)
12 Alt. SA KB Deadlifts
6 Bodyweight Lunge-Lunge-Squats
:30 Tuck Hold*
*Hollow Hold optional.
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Back Squats*
WORKOUT
4 ROUNDS FOR TIME
8 DBL KB Front Squats
16 DBL KB Alt. Front Rack Lunges
24/20 Cal Row