170908
Warm-up
Warm-up
coach led
Metcon
Renegade Row (3×10)
Metcon
Back Rack Step-Up (3×10 (each side))
After Party
Metcon (Time)
150 double unders
Optional Additional Conditioning
400m Sandbag Carry (Weight)
As heavy as possible. Not for time. Embrace the grind
Metcon
Split Jerk
3×30 each side
3×30 each side
empty bar, no time component
Mobility and Recovery