Warm up
- 5 tempo push ups 3/0/2
- 10 T-Spine rotation
- 10 Toe Taps… in plank reach opposite toe
- 10 ps Bottom up press with kb
- 2 min on rig in squat position
- banded ankle release
- Strentgh
missed one
or
Back squats 5 4 3 2 1 1 1
NFT METCON
7 min
7 burpees over the bar
7 hang powercleans 115/80
7 push press 115/80
For time
4 sets
100m Farmers carrys (heavy)
1 min Wall sit w/ weight
10 min cap