12/18

Unrated – U60

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Warm-up

2:00 row

3 sets

10 alternating RDLs

10 kang squats

10 jumping air squats

Then 2:00 hip opener

Strength

Back Squat (15 minutes to est 1 Rep Max )

Key focus (depth).

Getting full range of motion every rep reguardless of the load.

Metcon

Metcon (4 Rounds for time)

Every 3:00 x 4 sets

250/200m row

20 toes to bar
Scale toes to bar to v ups if needed. If 20 is too much volume to complete, scale 5 reps on the t2b/v ups until you can finish the work within 3:00.

You will have 4 scores to input for time