SUNDAY PROGRAM

GENERAL WARM UP
DYNAMIC STRETCHES
​SHUTTLE RUN - 20 SEC
​BEAR CRAW -20 SEC
REST 20 - SEC
3 ROUNDS

METCON 1
TIRE FLIP W/ PLYO JUMPS
3 MIN


STRENGTH WORK
BAR COMPLEX
1 HANG CLEAN
2 JERKS
1 SQUAT CLEAN

15 MIN - WORK TO BEST WEIGHT

METCON 2
5 PULL UPS
10 HR PUSH UPS
5 T2B
10 DEADLIFTS 95/135

8 MIN AMRAP 
​ON FINISH BELL GO  RIGHT INTO 400 M RUN TO FINISH WORKOUT