Warmup 2x
200m row
10 OH plate lunges

10 jumping pullups
10 easy ring dips
5 burpees

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 (ex. second time doing deadlift is 3 sets of 3 reps rather than 3 sets of 5 reps)

MetCon - COMPARE THIS WORKOUT TO FRIDAY, WEEK 4 (August 5)
3RFT
10R/10L KB Snatch (24kg/16kg)
Short Lap
20 Wall Ball (20#/14#)
Short Lap

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