“Limber 11”
Includes Mobility
Skill/Strength
1a) DB RDLs: 3 x 8 ea. Rest 60s.
1b) Inverted Rows: 3 x 8-10. Rest 60s.
1c) DB Windmills: 3 x 6 ea. Rest 60s.
Metcon
4 Sets of:
400 meter run
10 Power Cleans (135, 95)
10 Burpees over the Bar
Rest 3:00
L3: (115, 75)
L2: (95, 65)
L1: (200-400m run) (75, 55) (Reg Burpees)