monday

Strength

​Dbl KB Rack Box Step-Ups
3x10 reps @8RPE
-True Rack Position. Fists under the chin and elbows pointed down.

Met-Con 

​Teams of Two;
For Time:
21-15-9
Dbl DB Box Step-Overs (50/35)
Burpee Box Jump Overs (24/20")

Notes:
One Partner works all the way through the 21 DB Box Step-Overs, while the other rests, then the second partner does the 21 Step-Overs. Then move onto the 21 Burpee Box Jumps. Continue in the same manner in the 15's and 9's. 

Post

​3 Sets:
Captain Morgan Hold
3x:20 Hold