STRENGTH
- 10 min skill EMOM
- Pick 2 movements to practice
METCON
- 5 rounds of 40 on/20 off
- Barbell rows, alternating grips (95, 65)
- Front rack reverse lunges (95, 65)
- Russian twists w/ plate (25, 15)
- Farmer carry (70, 53) *25m increments
- Single arm DB push press (split work on both sides)
- This is for quality. No score today
EXTRA CREDIT
- 100 banded pull apart
- Between sets, complete 10-15 hollow rocks