01-27-2021

Warm-up

3 Rounds:

10 Good Mornings

5 Cossack Squat, each side

:30 Hollow Hold

Monster Walk (20 left, 20 right)

10 Banded Squat

Strength

Paused Front Squat

5×3@ 60-65% of your 1RM Front Squat

METCON

4 Rounds:

2:00 to complete

200m Run

into Max Effort Wallballs in the remaining time

rest 2:00 after each round

Score: Total Wallballs

Cooldown

2 min Barbell Quad Smash (each leg)