CROSSFIT

Strength

Back Rack Reverse Lunge Steps
3×16 AHAP (8 per leg)
Performed in place. Take the bar out of a
rack.

METCON

10 Rounds
8 Goblet Squats 50/35lbs
16 Alternating DB Hang Snatch 50/35lbs

BARBELL
Push Press Cycling
3×8 @ 55% Of Your Push Press
Push Jerk Cycling
3×10 Same Weight