CrossFit 

Strength

3 SETS FOR QUALITY

10/10 Single Leg DB RDL (Athlete Choice, Light)

10/10 Single Leg Glute Bridge-Ups

1:00 Slow Deadbugs

Metcon

AMRAP x 12 MINUTES

5 Deadlifts (315/225)|(225/155)

10 Box Jump Overs (24/20)

15 Sit-Ups

Spark

Strength

4 SETS* 

10 Tempo DB Floor Press (30X1)

-Immediately into-

20 DB Floor Press

*Set of 10 should be Moderate-Heavy. Set of 20 should be Light.

Metcon

8 ROUNDS EACH (:20 ON/ :10 OFF)

TABATA 1 – Meter Row 

TABATA 2 – Slam Balls (20/10)

TABATA 3 – Calorie Bike

-Rest 1:00 b/t Each Full Tabata-