WARM UP
3 rounds for quality of:
X Band Walks (2sets: 10 Steps Each Direction)
10 Banded Good Mornings
10 Air Squats
10 Alternating Bird Dogs
Couch Stretches, 30 secs
Pigeon Stretches, 30 secs
STRENGTH Front Squat 11-11-11
Use the heaviest weight you can for each set. Rest as needed between sets.
HEAVY METCON 7 rounds for time of:
6 Power Cleans, 60/40 kg
3 Push Press, 60/40 kg
12 Kettlebell Swing (American)s, 24/16 kg
36 Double Unders
TC 20'
COOL DOWN
For quality:
Row / Ski Erg / Bike Calorie, 3 mins
Couch Stretch, 4 mins
Hamstring Stretch, 2 mins
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