Tuesday, June 28th 2022

WARM UP 

Every :15 x 3 Minutes 

Alternate Movements 

-2 Burpees 

-3 Box Jumps/Step Ups 

then 

-Box Pigeon 

-Box Front Rack Opener 

-Worlds Greatest 

-Eccentric Box Step Downs 

into 

-5 Pause Front Squats 

-4 1 1/4 Front Squats 

-3 Front Squats

STRENGTH 

FRONT SQUAT 

In a 12 Minute Window Complete 

7, 7, 5, 5, 3, 3

METCON

8x 

5 DB Thrusters 50/35 

5 BBJO 24/20″ 

3 Strict Pull-Ups (Rx+3 Ring MU) 

*16 Minute Cap

RECOVER

-200m Cool Down Walk

-Couch Stretch :90/:90

-Seated and Weighted Figure 4 :60/:60

-10 Reach Throughs