8/2

Unrated – U60

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Warm-up

3 rds

10 box step ups

10 v ups

10 single leg glute bridges

Then complete a fast 500m row (3:00 cap)

Strength

Front Squat (3×5 @ 70%)

Metcon

Metcon (Time)

4 rft:

12 strict pull ups

500/400m row

44’ dual KB single arm OH walking lunge (53/35)

18 min cap
Lunges: one kb will be in front rack, the other will be overhead. Switch arms at halfway