SUNDAY WORKOUT

GW
10 SWING KICKS
10 PUSH UPS
10 DRAGON WALKS
10 INCH WORMS
PVC MOBILITY

METCON 1
SHUTTLE RUN 30 SEC
KBELL SWING 30 SEC
REST 30 SEC

3 SETS

EMPTY BAR
5 RDL
5 DEADLIFTS
5 BENT OVER ROWS
5 POWER CLEANS
5 THRUSTERS

ACESSORY WORK
5 DEADLIFTS
5 RDL'S
5 BENT OVER ROWS
5 STRICT PRESS
START AT 65% OF YOUR STRICT PRESS 1RM
5 SETS 

METCON 2
15 CLEANS 75/115
30 T2B
30 BOX JUMPS OR STEP OVERS
30 DOUBLE UNDERS OR 60 SINGLE UNDERS
​15 THRUSTERS 65/95
30 PULL UPS
30 BURPEES
30 OH WALKING LUNGES 25/45LB PLATE

​FOR TIME