WARM UP (10 minutes)
8 minutes of:
Row 30 seconds
5 No Push burpees
10 Air Squats
5 Strict Leg Lifts
STRENGTH (15 minutes)
5 Rounds for Quality (15 minutes)
30 seconds of Inverted Rows
30 seconds of Suite Case Deadlifts (each side)
METCON (25 minutes)
For time (25 minute CAP)
10 Calorie Row
10 Toes to bar
5/5 Single Arm Devils Press @ 50/30
20 Air Squats
20 Calorie Row
20 Toes to bar
10/10 Single Arm Devils Press
40 Air Squats
40 Calorie Row
30 Toes to bar
15/15 Single Arm Devils Press
80 Air Squats
Level 1) Lower the volume and go lighter, leg lifts or v-ups instead of Toes to bar
Level 2) As Designed