Group Warm up
line drills
empty bar warm up
Strength
Every minute for 12 minutes
Odd minutes - 5 Dead lifts 225/155, 185/125, 135/95
Even Minutes - 15 Hollow Rocks
Metcon
Complete as many rounds and reps as possible in 20 minutes of:
5 Toes to Bar Muscle-Ups combos, L2 = 5 Toes to bar, L1=knees to 90 degrees
10 Burpee Box Jump-Overs 24″/20″, L2=burpee step overs, L1= Burpee step overs 20/12
20 Wall Ball Shots 20/14, L2=14/10, L1=14/10 9 foot target
30 Calorie Row, L2=25 Cal, L1=20 Cal
OT:
3 rounds for time
7 GHD hip extensions
30 second side plank left arm
30 second side plank right arm
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