wednesday

Warm-up

​3 SETS 
10 PVC Pass Thru
10 Alt Groiner Stretch
10 Step Back Burpee

Into… 

4 SETS*
5 Empty Barbell Strict Press
10 Inch Worms (No Push-Up)
20 Alt Box Step Ups

*Progress to 10 Box Jumps for Sets 3 & 4.

Strength

Shoulder to Overhead
​3-3-3-3
*Taken from the rack. Build to a Heavy 3-Rep.

(Score is Weight)

Metcon

​FOR TIME
30 Box Jumps (24/20)
40 Shoulder to Overhead (155/105)|(115/75)
30 Box Jumps

*Every 1:30 starting at 0:00, perform 3 Front Squats

(Score is Time)