A. Strength
3 sets
Station 1 – Front or Goblet Squat x 4-6 reps
Station 2 – 100-Meter Farmer’s Walk /6 rounds in the gym
Station 3 – Front Leaning Rest on Rings x 60 seconds
B. Conditioning
AMRAP 12 min:
20 Kettlebell Swings
20 Air Squats
200 Meter Run (1round in the hof)
C. Acessory
1-Arm DB Rows: 3 x 25 each side. Rest 60s.
*These are meant to be done with same DB used in the Metcon – or lighter if needed