STRENGTH (Post Metcon)

  • 3 rounds:
    • Rear foot elevated split squat x 10 ea.
    • Bent over Rear Delt. Fly x 15
    • Banded Hip Flexor Pulls x 25 ea.

METCON

  • Fot Time:
    • 50 Calorie Row
    • 21 Burpee Box Jump (24, 20)
    • 50 Calorie Row
    • 15 Burpee Box Jump (24, 20)
    • 50 Calorie Row
    • 9 Burpee Box Jump (24, 20)
      • 20:00 Time Cap

EXTRA CREDIT

  • 5:00 Foam roll