WARM UP (10 minutes)
Toe Raises
Calf Raises
Wall Sit
Air Squats
High Knee Pulls
Quad Pulls
Air Squats
Heel Scoops
Lunges
Leg Swings
Air Squats
STRENGTH (20 minutes)
Back Squats
5-5-5-5
*Every rep is done with a 33X3 TEMPO, this means 3 seconds on the way down, hold for 3 seconds at the bottom, come up fast and pause at the top for 3 seconds before your next rep. After each set you will complete 10 DB Arnold Press
METCON (12 minutes)
For time (12 minute CAP)
12 Bear Complex
-PWR Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
*squat cleans and thrusters are allowed
Scaled @ 95/65
RX @ 115/85
RX+ @ 155/105
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