Warm Up/Mobility

Metcon (Weight)
Deadlift + Hang Cleans + Front Rack Reverse Lunge (Left leg) + Front Rack Reverse Lunge (Right leg) + Front Squat:
– 5 sets of: 4 DL + 3 HPC + 1 front rack reverse lunge left leg + 1 front rack reverse lunge right leg + 1 FS . Move up in weight each set
*Rest 2 minutes between sets*
Back Squat (5×5)

Metcon (Time)
For time:
Burpee Dumbbell Deadlift (2x50s/35s)
*12/10 Calorie Assault or 20/16 Row or 200 M Run b/t Burpee DB DL

3 rounds:
:30 sec side plank (each side)
20 russian twists (each side)
20 alternating leg v-ups
-Rest :30 B/T Sets-
Dumbbell Bench Press
4 x 5 alternating reps (each side) + 5 double DB reps.
Dumbbells are held at lockout while one is lower and pressed and then repeat on the opposite side. After 5 alt. reps on each side, immediately follow with 5 double DB together. Moderate weight; stay the
same across.
*Focus: If you drop the dumbbells; you’ve gone too heavy. Focus on control and constant speed through all reps of alternating and doubles.
Standing Banded Tricep Extension
4 x 15-20 reps; same resistance across
*Focus: Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Rest 90 sec between.

Double DB Skull Crushers
4 x15-20 reps (light to moderate)
Stay the same or build across if steady tempo and control can be shown throughout
*Focus: Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.

Post Workout Mobility
1:00 Butterfly Stretch
1:00 Toe Touch Stretch
1:00 Frog Stretch

Metcon (Time)
600m fast
-1min rest-
600m recovery jog,
1min rest
600m fast
1min rest
–Walk 200m
600m faster
1min rest
600m recovery jog
1min rest
600m faster 1min rest
–Walk 200m

2x (300m fastest, 1min rest, 300m recovery walk/jog, 1min rest, 300m fastest, 1min rest),
Walk 300m b/t sets

Your score is your Total Workout Time (including rest).