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Unrated – Level 3 Impact

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Warm-up

50’ Walking Lunge Steps

20 Lateral Hops Over The Bar

20 Wallballs

10 Burpess

Mobility

Banded shoulder

Weightlifting

Split Jerk (5×3 HAP, EMOM )

Metcon

Metcon (Time)

3 Rounds

20 Synchro KB Swings 35/26lbs

40 Toes To Bar or Sit Ups

20 Synchro Push Ups

Share the work with a partner, switch working athletes anytime.