ALRIGHT… HERE WE GO!!!
Strength…
Every 60 Secs + 30 Secs of Rest X 3 Sets:
3 Push Presses @ 75% of your 1 Rep Max
Remaining Time: Shoulder Taps
MetCon…
For Time…
Bear Crawl + 200 Meter Run
25 Double Unders (Rx’d: M&F… MOD: Tripled Singles…)
15 DumbBell Power Clean & “Shoulder To OverHeads” (Pick Your Poison…)
15 DB Front Squats
30 DB Front Rack Forward Lunges
1 Arm DB Farmers Carry To Yellow Curb To Straight Shot Run
20 Double Unders
12 DumbBell Power Clean & “Shoulder To OverHeads”
12 DB Front Squats
24 DB Front Rack Reverse Lunges
1 Arm DB Farmers Carry To Yellow Curb To Straight Shot Run
15 Double Unders
9 DumbBell Power Clean & “Shoulder To OverHeads”
9 DB Front Squats
18 DB Front Rack Forward Lunges
1 Arm DB Farmers Carry To Yellow Curb To Straight Shot Run
10 Double Unders
6 DumbBell Power Clean & “Shoulder To OverHeads”
6 DB Front Squats
12 DB Front Rack Reverse Lunges
1 Arm DB Farmers Carry To Yellow Curb To Straight Shot Run
5 Double Unders
3 DumbBell Power Clean & “Shoulder To OverHeads”
3 DB Front Squats
6 DB Front Rack Forward Lunges
200 Meter Run + Bear Crawl… TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 