Warm up:
2nd Floor Run
10. Pass throughs
10. Dislocates per side
20 Pvc Lateral hops
10. Airsquats
5/side perfect stretches
2rds
5 Bar Goodmornings
5 Bar RDL
5 Bent over rows
5 Strict Press
Scaled: Use one Dumbbell
Strength: 4 sets (E2MOM x 4)
5 Sumo deadlift
5 Sumo deadlift
5 Sumo deadlift
5 Sumo deadlift
Every after set: 10 Strict Leg raise per set
Beginner: 4 sets
5 Light Bar Deadlift
5 Light Bar Deadlift
5 Light Bar Deadlift
5 Light Bar Deadlift
Every after set: 10 hanging Knee raise or 10 Alternating V-ups
Metcon: 5rds for time (14 min cap)
15/12 Cal Row or 10/8 Cal Bike
20 Kettlebell Swings (24/16kg)
10. Overhead Squats 95/65
Beginner Options: 5rds for time (14 min cap)
12/10 or 8/6 Cal Bike
15. Kettlebell Swings (24/16kg)
50FT Farmers Carry
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