monday

Warm-up

​1 ROUND
25’ High Knees
25’ Butt Kickers
25’ Karaokes
25’ Toe Walk
25’ Heel Walk
25’ Leg Swings
25’ Bear Crawl

Into…

10 Box Step Ups
5 Push-Up to Pike
10 Up-Downs
8 Box Jumps
4 Inchworms
8 Burpees

Strength

STRICT PRESS
1x6 @ 65-70% (Light-Moderate) of 2RM
1x6 @ 70-75% (Mod)
1x6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure....no more than 6-8.

(Score is Weight)

Metcon

​7 ROUNDS FOR TIME
200m Run
12 Burpee Box Jump Overs (20/16)

(Score is Time)