WARMUP
50 MOUNTAIN CLIMBERS
40 SHOULDER TAPS
30 GLUTE BRIDGES
20 SNOW ANGELS
10 HALF BURPEES
10 AIR SQUATS
20 BW GOOD MORNINGS
10 COSSACK SQUATS
20 SIDE TO SIDE TOE TOUCHES
X2
THEN..
MOVEMENT PREP
STRENGTH
SUMO DEADLIFTS (15 MINS)
6-6-6-6-6-6
SDL (BUILD EACH SET)
STRICT PULL UPS**
*** BANDED / RING ROWS / DB BENTOVER ROW
THEN..
METCON
FOR TIME
4 ROUNDS OF:
12 DEADLIFTS @115/80
12 BF BURPEES
INTO..
4 ROUNDS OF:
9 HANG POWER CLEANS @115/80
9 BOX JUMPS
INTO.
4 ROUNDS OF
6 SHOULDER TO OVERHEAD @115/80
6 BURPEE BOX JUMPS
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