11-22-2021

Warm-up

3 rds

25’ Samson lunge

25’ pike walk

25’ high kick

25’ knee to chest

10 dbl kb front squat

10 dbl kb strict press

Weightlifting

Superset

A- Barbell Split Squat

6×5/side

B- GHD Sit-Up

6×10

Metcon

For Time

Row 500m

21 HSPU (5 Wall walk)

21 Box Jump Over

21 Thruster (75/55)

Row 500m

15 HSPU (3 wall walk)

15 Box Jump Over

15 Thruster (75/55)

Row 500m

9 HSPU (1 wall walk)

9 Box Jump Over

9 Thruster (75/55)

*Sub 400m run for Row if rower not available