STRENGTH

  • 10 min skill EMOM
    • Pick 2 movements to practice

METCON

  • 5 rounds of 40 on/20 off
    • Barbell rows, alternating grips (95, 65)
    • Front rack reverse lunges (95, 65)
    • Russian twists w/ plate (25, 15)
    • Farmer carry (70, 53) *25m increments
    • Single arm DB push press (split work on both sides)
  • This is for quality. No score today

EXTRA CREDIT

  • 100 banded pull apart
  • Between sets, complete 10-15 hollow rocks