STRENGTH

1) Sumo Deadlift against a band: 8 x 3 @50%, every 60s.
– reset on each rep
– Based off of 1RM Sumo Deadlift (no band)
2) Kneeling Jump + Box Jump: 6 x 3 (1 rep of each = 1 rep). Rest 60s.

METCON

”Abs of Steel”
For time:
Buy in:
50 T2B
Then,
50 Front Rack Walking Lunges (115, 75)
*Every time you drop the bar complete 10 Bar Facing Burpees
12:00 Cap

EXTRA CREDIT

5 Minutes of Recovery Work ie.
Light row, jog, or bike.