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Components

Metcon

Friday

Warm-up

AMRAP 5 MINS
- 5 BURPEES
- 6 PUSHUPS
- 7 AIRSQUATS

Strength

Metcon (No Measure)

EVERY 3 MINS X 5
- 10 PUSHUPS
- 6/6 RENEGADE ROWS
- MAX DB ALT DB CLUSTERS REMAINING

Workout

Metcon (Time)

10 min cap:
24- 21-18-15-12-9-6-3
Pushup
Hang Squat Clean

10 min EMOM:
10 Jump Squats
10 Jump Lunges
Max airsquat in remaining time

Cool Down

FOR RECOVERY
1:00 Banded Lat Distraction (L)
1:00 Banded Lat Distraction (R)
1:00 Foam Roll Lat (L)
1:00 Foam Roll Lat (R)

(No Measure)

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