Strength:
Front Squats & Bent Rows
20-15-10-15-20
Met Con: 21-15-9 (fast)
DB snatches
Push-ups
Warmup: 3rds
20 jumping jacks
20 knees to elbows
20 DB reverse flys
Mobility: Samson, child, pigeon, chest
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20-15-10-15-20 Fr Sq@95,135,165,135,95 Rows@65,80,95,80,65 Met con 10 rds 200m TM run 9 Burpees 21 minutes