MONDAY WORKOUT

WARM UP
PVC MOBILITY
SWING KICKS
TOE TOUCHES
INCH WORMS
DRAGON WALKS
AIR SQUATS
30 SEC EACH X 1 

​METCON 1
10 KBELL SWINGS
5 AIR SQUATS
EMOM- 5 MIN

​EMPTY BAR WARM UP
3POS- STRETCH
5 RDL'S
5 DEADLIFTS
5 HANG CLEANS
5 FRONT SQUATS

STRENGTH WORK
BAR COMPLEX
2 DEADLIFTS
1 HANG CLEAN 
1 FRONT SQUAT

​START LIGHT 
15 MINUTES TO WORK UP TO BEST HEAVY SET


METCON 2
5 KBELL OH SQUATS LEFT HAND
3 BURPEES
5 OH SQUATS RIGHT HAND
3 BURPEES
25 DU' S OR 50 SINGLES

4 MIN ON - 1 MIN REST 
​2 ROUNDS

KBELL WEIGHT 25/35#