NEW IRMO LOCATION! 3541 Dreher Shoals Rd. in the Ballentine Business Park

Prehab

upper/lower body dynamic

glute/hamstring activation

MetCon

FOR TIME

3 rounds

200m run

10 alt db snatches 50/30

 

2:00 rest

 

3 rounds

10 calorie row

12 burpees over rower

Strength

15:00

power clean + front squat + squat clean

(build to a moderately heavy single of the complex)

Skill Work