Warm-up
Jump rope 45 sec
Burpee 45 sec
Row 20 cal
Hydrant x15 each leg
banded lateral steps
Banded squat
Front squat prep:
Front rack hold
Half front squat
Front squat
Front Squat (10-8-5-2-2-2-2-2)
*Build
**Move with precision
***This is NOT on the clock. take advantage of the rest and go when you feel mentally and physically best.
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
150 dubs
30 bar over burpees
Row 500/400m
*This workout is a 6 min, all out sprint.
**Goal is one round plus some change.
***Find a friend and sprint together.