Buy in – 2 rounds – 50 Air Squats/ 15 Russian KBS/ 20 Sit ups
Mobility – Front rack and shoulders (super front rack/hand in high band/banded bully)
A)Front Squat x3 -4 min EMOM @ 45%
B1) Single Arm DB Press x8/arm @20×0
B2) Back Extentions x10
SSx3 rest 45-60 sec between rounds
Metcon – 3RFT
300/250m Row
21 Push Press (95/65)
15 TTB
rest 3min after each round
February 6, 2019
