Sunday Workout

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