WARM UP
5 Minutes Foam Roll / FMS Exercises
3 Rounds
5 Pull Ups
10 Barbell Strict Press
10 Air Squats
STRETCH
10 PVC Pass Throughs
10 PVC Around The Worlds (Each Side)
30 Sec Head Through Window
30 Sec Quad Stretch
10 Leg Swings (Each Side)
30 Sec Runner's Lunge (Each Side)
WEIGHTLIFTING
Push Jerk
3x4 @ 60%
3x3 @ 70%
3x2 @ 80%
CORE
3 Rounds
20 Heel Taps
METCON (For Time)
200m Run
30 Wall Balls (14/20# RX)
15 Pull Ups
200m Run
20 Wall Balls
10 Pull Ups
200m Run
10 Wall Balls
5 Pull Ups
200m Run