WARM-UP
2 Rounds of
10 Good Mornings
10 Side Steps
2 Rounds of
10 Air Squats
100m Run
2 Rounds of
10 KB Deadlifts
8 Russian KB Swings
6 Alt KB Lunges
METCON (35 minutes)
For Quality
100m Backward Sled Drag
200m Shuttle Run
9 Back Squats
100m KB Front Rack Carry
200m Shuttle Run
7 Back Squats
100m Lunges
200m Shuttle Run
5 Back Squats
100m Farmers Carry
200m Shuttle Run
3 Back Squats
100m Sled Push
200m Shuttle Run
1 Back Squat
*choose your weight on everything and log the weight on the bar each round
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