WARM UP For quality:
20 Serratus Wall Slides
Inch Worm, 10m
10 Bent Over Barbell Rows
10 Front Squats
10 Strict Press
STRENGTH CONDITIONING 3 rounds for time of:
10 Deadlifts, 125/83 lbs
50 Double Unders
METCON Complete as many rounds as possible in 15 mins of:
15 Russian Kettlebell Swings, 24/16 kg
Kettlebell Goblet Walking Lunge, 24/16 kg, 15 m
8/6 Strict Pull-ups
COOL DOWN For quality:
Ski Erg, 5 mins
Wall Pec Stretch, 2 mins
Pigeon Stretch, 2 mins