Warm up
“Tabata”
Bottom of Push Up Hold (2” off floor)
Superman Hold
Then
Stretch
Strength
Front Squat
5 position 2 second hold/position 5 x 3 @ 55-60% of 1RM
Metcon
3 Rounds for Time:
30 Wall Ball (20/14#)
25 Kettlebell Swings (70/53#)
20 Chest to Bar Pull Ups
Time Cap = 18 Minutes