WARMUP
400M Run
2 Rounds
5 Ring Rows
5 Deck Squats
5 Wall Slides
STRENGTH/SKILL
Reverse Lunges x 5/side
Bent Row x 8
Barbell Rollouts x 8
4 cycles
RLunge: 45x5, 65x5, 65x5, 65x5
BRow: 95x8, 95x8, 95x8, 95x8
METCON
21-15-9
Thrusters (95#)
Burpees Jump Over
11:45
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