Main – WOD

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Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Weightlifting

Finding our 1 Rep Max today. Start at 50-60% and work up to max. Rest 60-90 sec between sets.

Back Squat (5.3.3.2.1.1)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

5 Toes to Bar

10 Wall balls 20#/14#

Rest 3 min

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

5 Burpees

10 kettlebell swings 55/35

Cool Down

500 m slow row

1 min couch stretch each side