Met-Con / Warm-Up (for time 6:50-7:20)
10 Rounds:
First Round Only – RUN 800m at whatever pace you want.
5 Hang Clean Squats w/ 50# dumbbells
+ 10 Wall Balls
10-9-8-7-6-5-4-3-2-1 (7:20-7:45)
Front Squat @ 135# + Jump Knees/Feet + Back Squat @ 135# + Box Jump Level 14
Sprint Work w/ Chris’s bands 7:45-8:00
Sprint 6 lengths each - working to beat time at each turn - rest at each turn and switch partners
TABATA (8:00-8:20) Rest two minutes between rounds
Deadlift @ 185#
Goblet Squat w/ 120# dumbbell
Frog Jumps
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