Warmup 2x
200m row
10 deep air squats

10 DB plank rows
10 DB push press
20 double- or single-unders

Mobility and Lift
PROGRESS ASSESSMENT WEEK: Pick 1-2 lifts and, working with a coach or spotter, build up to a new 1RM. If you choose to do 2 lifts, pick dissimilar lifts (in other words, don't do two pressing lifts, for example, or two lower body lifts).

MetCon
15-12-9
KB Swings (24kg/16kg)
Pullups
 Burpees

Comment