Warmup 2x
200m Row
10 Deep Air Squat

10 DB Plank Alt. Row
10 DB Push Press
20 Jump Rope

Mobility and Lift
What lift did you do last? Check your binder, and move on to the next lift (incl. mobility) in the series: Deadlift, Bench Press, Bent-Over Row, Back Squat, Overhead Press supersetted with Pullups.

NOTE!: the rep scheme will change each time through the lift series (i.e. the rep scheme for the second time you deadlift, for example, is different than the first and third)

 

MetCon - Fat Burpee Jackie
3RFT

500m Row
10 Heavy Thrusters (135/95)
10 Burpee Pullups

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