Strength:

Heavy Back Rack Barbell Lunges

4 x 12 (total)

 

Dumbbell Good Mornings

3 x 10

 

 

Metcon:

14 Min AMRAP

25 S2OH

50 Double Unders

25 DeadLifts

50 Double Unders

50 Air Squats

50 Double Unders

25  KBS

50 Double Unders

 

L1: 155/105, 70/50

L2: 105/75, 50/35

L3: 75/55, 35/20, 1/2 Attempts+1/2 Singles or 2x Singles

L4: DB S2OH, KB DeadLift, 20/15, Singles (no scale)