Strength & Conditioning
12-9-6-3 DL (use the same weight across, rest 2 minutes between each set)
Double atl tabata: arch hold and hollow hold
MetCon
14 min amrap: 10 BJO (24/20), 15 KBS (53.35), 200m run
Strength & Conditioning 10x1 backsquat build to a 1RM 10 min emom: odd: :30 HS hold, even: Max L-hang MetCon 6min amrap: 10 push ups, 6 KB snatches (53/35)
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