Strength
3x -90sec rest
A1) 8 Glute Bridge DB bench press Alternating arms every rep 3.0.x.0
A2) 8 Supinated grip bent over row 2.1.x.1
A3) 8 Half kneeling med ball side toss
Metcon
AMRAPx12
150m Run
3 front squat
3 push press
*reps ascending by 3 every round (3/3)-(6/6)-(9/9)…