WARM UP 3 rounds for quality of:
10 Shoulder Dislocates W/ Pvcs
10 pvc shoulder pass throughs
Couch Stretches, 30 secs L+R
6 Inchworm Push-ups
10 Jumping Air Squats
STRENGTH Front Squat 9-9-9
Use the heaviest weight you can for each set.
Rest as needed between sets.
HEAVY METCON For time:
30 Power Cleans, 101/70kg
60 Dumbbell Push Press, 22.5/15kg
90 Double Unders
60 Bar Facing Burpees
30 Box Jump Overs, 30/24 in 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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