SUNDAY WORKOUT

GW
​10 SWING KICKS
10 INCH WORMS
10 PUSH UPS
PVC MOBILITY
​

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

​EMPTY BAR
3POS- CLEAN
5 RDL
5 DEADLIFTS
5 FRONT SQUATS

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

​WORK UP TO BEST SET


METCON 2
5 KBELL OH SQUATS LEFT HAND RX-35/50 INT- 25/35 - SCALE 15/25
3 BURPEES
5 OH SQUATS RIGHT HAND
3 BURPEES
25 DU' S OR 50 SINGLES

4 MIN ON - 1 MIN REST 
​2 ROUNDS