Warm-up/Mobility
Joints
Limber 11
Strength/Skill
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Single-Arm Dumbbell Shoulder Press x 6-8 reps each arm
Rest 45 seconds
Strict Toes to Bar x 8-10 reps
Rest 45 seconds
Metcon
Complete as many rounds and reps as possible in 8 minutes of:
100 Meter Sprint or 30 Double Unders
15 Kettlebell Swings (24/16)
Accessory Work
3×20 crusher press sit ups