GET WARM (8 Min)
200m Run Then
2 Rounds of: 10 Empty Bar Thrusters | 10 Good Mornings | 20 Lateral Bar Hops
GET STRONG (10 Min)
Front Squats
EMOM for 10:00 1 Rep Front Squat w/ :02 pause at the bottom
GET FIT (22 Min)
6 Rounds of:
200m Row
40 Double-Unders
12 Front Squats 115/75
1:00 Rest
22 Min Cap
COMPETITORS EXTRA
30-20-10 reps of:
GHD Sit Ups
KB Swings 70/53
Bench Press 135/95
14 Min Cap