GENERAL WARM UP
DYNAMIC STRETCHES WALL TO WALL RUNS - 30/30 X 3 METCON 1A TIRE FLIPS 2 MIN ON - 1 MIN REST - DONE AS TEAMS METCON 1B TIRE STRIKES W/ HAMMER 20 SEC PER PERSON - 4 ROUNDS EACH STRENGTH WORK EMPTY BAR 3POS- CLEAN 3-2-1-POWER 3-2-1 SQUAT CLEANS 60% X 3 65% X 3 70% 3 X 3 80% X 5 60% X 10 METCON 2 50 WALL BALLS 50 DEADLIFTS 95/135# 50 LATERAL BAR BURPEES FOR TIME
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January 2022
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