10m - Dynamics

10m - Movement Prep

MetCon - 14m AMRAP:

200m Run

10 Alt. Dumbbell Snatches 50/35lbs

10 Push Ups

Accessory Work - 3 sets:

12 Prone Y’s with 2.5lb plates in hands

10 KB/DB Front Rack Cossack Squat

10 Barbell Curls

20 Banded Tricep Extensions