A. Warm Up
7-10 Minutes of line drills
B1. Romanian deadlift (4 x 8-10)
Straight legged deadlift. Tempo at 30X1
B2. DB Curl and Press (4 x 8-10)
Start a new round of B1 and B2 every 3-4 minutes for 4 sets total.
C1. Overhead KB Carry (3 x 40m)
Repeat C1 and C2 a total of 3 times.
C2. Toes to Bar (3 x Max Effort)
Scale to hanging leg raises.
D. Metcon (AMRAP - Rounds and Reps)
AMRAP 8 Minutes:
15 Cals A/B
12 DB Shoulder to Overhead
9 Ball Slams
No weight requirements for this one, choose something that will challenge you!