Fitness Metcon
100m run
20 KBS 1.5/1
100m run
18 KBS
100m run
16 KBS
Etc.
Performance Metcon
100m run
10 Power Cleans 155/105
100m run
9 Power Cleans
100m run
8 Power Cleans
Etc.
Fitness & Performance Core
3x
:90 front leaning rest
:30 hollow rock
10 slow strict knees to chest
