Warm-up

Dynamics

High knees
Quad holds
Toe walkss
Heel walks
Russian walks
Lunges

Core:
3 Rounds
Plank             30 secs
Superman     30 secs

Weightlifting

10 minutes

Beast Complex 2015 (10' to find 1RM for complex )

Power Clean
Front Squat
Hang Power Clean
Front Squat
Jerk

All without dropping the barbell!

Metcon

Metcon (Time)

2 Rounds for Time
In teams of two
100 Wallballs (Partner holds Squat)
75 DU (Partner holds Plank)
50' Box Sled Push each (Partner holds Squat)
25 Push Ups each (Partner Holds Plank)

Scale as needed.

Comment