10m - Dynamics
5m - Movement Prep
Strength - 15m to complete 4 sets:
· 8 Bulgarian Split Squat/leg with KB/DB held in Farmers Carry position
· 8 1-Arm Dumbbell Rows
· 8 1-Arm Dumbbell Strict Press
*The BSS should be as heavy as possible while maintaining full depth.
Metcon - 8m AMRAP:
12 Alternating Dumbbell Snatches 50/35
12 Air Squats
Mobility - Elbow to Instep 90s/side.