Prehab

lower body dynamic

MetCon

Metcon 1:

for time (16:00 cap)

12-14-18

wall balls 20/14

db hang clean and jerks 50/30

bike calories

4:00 break/transition at the 20:00 mark, start Metcon 2

Metcon 2:

for time (16:00 cap)

18-14-12

thrusters 75/55

Alternating db snatch 50/30

bike calories

 

Strength

Skill Work