thursday

Warm-up

4 SETS FOR QUALITY (10 MINUTE CAP) 
5 Inchworms with Push-Up
7/7 DB Deadlift + Curl to Press
9/9 SA Ring Row
11 Alt.Quad Heel Taps
200m Run 

Metcon

3 SETS FOR QUALITY
12 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate)
10/10 Plate Around the Worlds (L/R)
:45 Plate OH Hold
:45 Plate Gun Hold (Straight arms)
4 Wall Walks

-Rest as needed b/t Sets-

Finisher

​3 SETS FOR QUALITY
10/10 Side Plank Bridge-Ups
1:00 Elbow Plank

-Rest As Needed b/t Sets-

(No Measure)