WARM UP
For time:
Foam Roll, 2 mins
Couch Stretch, 1 min
-- then --
2 rounds of:
Row, 1 min
15 Air Squats
10 Jumping Pull Up
5 Push-ups
STRENGTH
Front Squat 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.
HEAVY METCON
Complete as many rounds as possible in 12 mins of:
5 Deadlifts, 60/40 kg
5 Hang Power Cleans, 60/40 kg
5 Front Squats, 60/40 kg
5 Push Press, 60/40 kg
5 Strict Toes To Bars
COOL DOWN
For quality:
Row / Ski Erg / Bike Calorie, 3 mins
Couch Stretch, 4 mins
Hamstring Stretch, 2 mins