Warm-Up: 5 min Cardio, 3 rnds 10 rep: Back ext, KBS, Scap PU
5 min of mobility, wrist mobility, 1/2 Annie: 30-20-10
Strength: Back Squat MTR: 5-5-5-5-5
MetCon: Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips (Scale w/ 7x Pull-Ups if no rope)
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft (Rx+: Add DB in Front rack position)
