WARM-UP in 10 min:
500 m Row, then:
1. 5 Inchworm Complex
2. 10 ea Supine Scorpion then Prone Scorpion
3. 10 ea V-Roll
4. 10 Scapular Push Ups
5. Burgener Snatch Barbell Warmup
6. 2 min Foam Roll/mobility
STRENGTH:
1. Deadlift: 10, 8, 6, 4reps increasing in weight ea set
2. Bent Over Rows: 4 x 10 (optional for am)
METCON: 14 min AMRAP
10 Hang Squat Clean 125/85lbs
400m Run/ Bike
8 (4ea) Pistols (scaled: one-legged sitting to a chair, two-leg standing)
