WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
STRENGTH:
RDL
- EOM 8×4
Tempo Dips
- 5×3 with 3 count negative
MetCon:
5 Rounds, 2:00 ON|2:00 OFF
- 3 Back Squat, #225/145
- AMRAP Erg for meters