+97339533130
4 SETS
30 SECONDS REST BETWEEN MOVEMENTS
A) 10 DB Z PRESS
B) 10 RENEGADE ROW TO PRESS R
C) 10 RENEGADE ROW TO PRESS L
D) 20 SEATED FIGURE 8
E) 10 DB DEVIL PRESS
60 SECONDS REST BETWEEN SETS
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility