monday

Warm-up

​200m Run 

Into…

3 ROUNDS
5/5 Single Leg DB RDL
5/5 Single Arm DB Upright Row
5 Tempo Push-Up (31X1)*

*The tempo is 3 seconds lowering to the bottom, then explode up to the top. Perform Knee Push-ups if necessary.

Metcon

AMRAP x 12 MINUTES
12 Sumo Deadlift High Pull (95/65)|(65/45)
12 Strict Ring or Box Dips
100m Run*

*Run increases by 100m each round. 100m, 200m, 300m etc...

(Score is Rounds + Reps)

Finisher

​4 SETS FOR QUALITY
12/12 Single Leg DB Glute Bridge (Athlete Choice)
12 Barbell Bent Over Row (Athlete Choice)
12 Barbell Rollouts

-Rest as Needed b/t Sets-