Warm-Up:
4 Direction Duck Walk
Dynamic Flex:
– Super Lunge
– Reverse Lunge w/ 2 Twist
– Lateral Lunge
– Drop Lunge in Place
PreHab/Activation: 2 Rounds
– Push Up to Down Dog x 5
– Stagger Stance Good Morning x 5E
– Single Arm Farmers Carry x 50yards each
Strength:
1a. Back Squat: 4 x 4 Starting @ 75% – build to AHAP
1b. Single Arm DB Press: 4 x 6E AHAP
Rest 90 sec.
MetCon:
7:00 AMRAP
– 200m Run
– 4 Muscle Up (Bar/Rings) – Sub 5 C2B Pull Ups + 5 Ring Dips
Accessory:
3 Rounds (not for time)
– Sumo Good Morning x 12
– Barbell Roll Out x 5 (sub Ring roll outs)
– Off Bench Glute Bridge x 10