Strength

  • Weighted Mini band lateral walks
    • 4×10 ea. Direction
  • Weighted Burpee
    • 4×20-30 seconds
  • Weighted Reverse Lunge
    • 4×16-29 total

Metcon

  • 8 min AMRAP
    • 12 SDHP (53, 35)
    • 9 Ball Slam (25, 15)
    • 6 Burpee Box Jump (24, 20)
  • 4 Min Rest
  • Repeat 8 min AMRAP

Extra credit

  • Foam roll