Monday

Warm-up
Warm-up
AMRAP x 8 MINUTES
100m Run
10 DB Curl + Press
5 Inch Worm to Squat*
20 Shoulder Taps

*Start in a squat with hands on the ground, raise their hips like a Bootstrapper and then walk their hands out to a plank to perform a Push-Up.

Strength
Metcon
3 SETS FOR QUALITY
12 Alt. DB Gorilla Row (Athlete Choice)
12 DB Floor Press

(Score is Weight)

Workout
Metcon
5 ROUNDS FOR TIME
12 DB Deadlifts (50/35)|(35/20)
9 DB Hang Power Cleans
12 Hand Release Push-Up

*After "Odd" Rounds (1, 3, & 5), perform a 400m Run.

(Score is Time)

DB KG: (22.5/15)|(15/10)

Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Upper/Middle Back

(No Measure)