Strength Conditioning:
4 Rounds (not for time)
5R/5L Single Leg Deadlifts
5R/5L Renegade Rows (alt)
5R/5L Floor Press (alt)
5R/5L Single Leg Deadlifts
5R/5L Renegade Rows (alt)
5R/5L Floor Press (alt)
Double KB’s or DB’s for all movements. Not for time, but move with purpose. Rest as needed between rounds, not movements.
Metcon:
10 RFT
30 Double Unders
10 KB Swings (53#/35#)
5 Single-Arm Thrusters
30 Double Unders
10 KB Swings (53#/35#)
5 Single-Arm Thrusters
Odd Rounds – Right Thruster
Even Rounds – Left Thruster
Even Rounds – Left Thruster
