11-15-2021

Warm-up

Run 400m

25′ Monster Walk(Forward)

25′ Monster Walk(Backwards)

10 Fire Hydrants/ Side

10 Bird Dog/ Side

10 Banded Tempo Goblet Squat (3 down, 3 hold)

10 Banded Good Morning

Mobility

1:00 Pigeon Stretch/ Side

1:00 Ankle Flow/ Side

Weightlifting

1 1/4 Back Squat

Every 2:00

8×6

Metcon

For Time

400m Run

21-15-9

Air Squat

Push-Up

400m Run

21-15-9

American KB Swing (53/35)

Burpee

400m Run

21-15-9

Sumo DL High Pull (95/65)

TTB