Strength:
High Box Weighted Step-ups
8-8-8-8 (4 each leg)
*box height = as high as possible without breaking perfect form!
Metcon:
For max reps:
8min AMRAP:
8 Situps
5 Burpees
2 Hang Squat Cleans (#70/45)
3min Rest
5min AMRAP:
8 Knees-to-elbows
5 Burpees
2 Hang Squat Cleans (#80/50)
2min Rest
2min AMRAP:
8 Toes-to-bar
5 Burpees
2 Hang Squat Cleans (#90/55)
Endurance:
E3MOM for 30min (10 rounds):
19 Wallballs (#10/6)
19/15 Cal Row