10.12.11

WARMUP

3 Turkish Getups/side

10 Ankle Mobility/side
10 Ring Rows
10 Scap Pushups

STRENGTH/SKILL

Reverse Lunges x 5/side
Bent Row x 6
Barbell Rollouts x 6

4 cycles

Reverse Lunges: 95x5, 95x5, 95x5, 95x5

Bent Row: 95x6, 95x6, 95x6, 95x6 

METCON

3 Rounds:
800M Run
5 KB Push Press/arm
10 Box Jumps
14:23