• Warm up

• 8 ps DBell  windmills
• 10x bear squats..push back into semi squat from plank
• 5 x push up to downward dog
• 10 sp reverse lunge with overhead reach using weight plate 
• 10 sp diagonal band pull aparts 
• 12 side to side hip rotation 

Strength …Combo 6 6 6 6 6 6

Hang cleans with  reverse lunges right and left

100 m run doing a pinch weight plate … only as strong as your grip

 

MetCon

3 Rounds

10 Front Squats (115/85)
15 DB Push Jerks (35/25)( banded pushes 
20 Swings (55/35)
25 hollow rock ….

Advanced RX 

3 Rounds

10 Front Squats (155/105)
15 HSPU
20 Swings (70/55)
25 TTB

 

Finisher

10ps  1/2 turkish get ups

10 ps banded push pull

side plank eternal rotation with small weight( use small towel to keep elbow at your side