Strength
A1) 8 double kb/db front rack step ups
A2) 4 weighted strict pull ups
Metcon
Every 2:30 min for 7 rounds
15 second bike standing
8 thrusters 115/80
Accessory
3 rounds
8 ea front rack reverse lunge
8 bent over row
25 ghd sit up
A1) 8 double kb/db front rack step ups
A2) 4 weighted strict pull ups
Every 2:30 min for 7 rounds
15 second bike standing
8 thrusters 115/80
3 rounds
8 ea front rack reverse lunge
8 bent over row
25 ghd sit up