THE MOBILITY
THE WARM-UP
6:00 working through the following movements
PVC Push-press
Lunges (any style)
THE STRENGTH
5 Rounds on a 1:30 loop
-Plate Walking Lunge (carried at the side)
-complete the above in 1:30 or less, then rest until the timer goes off again. At that point, move to the rower for your sprint
-Strapless Row Sprint
-Rest 0:45 (then start with the Z Presses again)
THE MET-CON
10 Rounds for Time with a 16:00 Time Cap
2:00 Work/ :30 Rest
STOH 95/75
Back Squats (from the floor)
*There is a built in rest in this work-out. Pick up where you left off after each rest. Even If you only have a few reps left and the rest timer goes off, you must set the bar down and rest. Its part of the trickery/push :)
LAF: (forgot to write)
:60 REST
2 min. Light Bike or Row
3 min. PVC Thrusters
THE FINISHER
Front Raise, Side Raise, Rev. Fly
