STRENGTH

1) Wide Stance Box Squat: 3RM. Rest 2:00
– Use a parallel Box – 15″
2) Metcon Prep – Barbell Complex Warm-up

METCON

Barbell Complex of:
4 Rounds:
8 Deadlifts (95, 65)
8 Power Cleans
8 Front Rack Reverse Lunges each leg
8 Push Press
8 Back Squats
8 Goodmornings
8 Bent-over Barbell Rows
Rest 2:00-3:00
*All done without regripping or removing hands from the barbell.
20:00 Time Cap

EXTRA CREDIT

Standing Banded Ab Pulldowns: 100 Reps. Rest as needed.