WARM UP 2 rounds for time of:
10 Push-ups
10 Pvc Push Press
10 Pvc Front Squats
10 PVC Thrusters STRENGTH Thruster 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
METCON Complete as many rounds as possible in 15 mins of:
200 m Dumbbell Farmers Carry, 2x20/15kg
21 Anchored Sit-ups
15 Dumbbell Front Squats, 2x20/15kg
9 Handstand Push-ups
COOL DOWN For quality:
Banded Shoulder Stretch, 2 mins
Banded Pigeon Stretch, 2 mins
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