Friday, 9/25

Warm Up

3 Rounds

6 Squat to Bootstrappers

12 Spider Lunges

6 Plank to Squat

12 Alt Samson Lunges

Prep (6 Minutes)

3x:30 Row+3 Burpees+6 Alt DB snatch+6 Alt OH Lunges (3/side)

Met Con

3 Rounds

Row 4 Minutes

1 Minute Rest

Score by total distance

AMRAP 4 Minutes

10 Alt Single Arm DB Devil Press (50/35, RX+ 70/50)

20 Alt OH DB Lunges (10/side OH)

30 Ab Mat Sit Ups

Score by total reps

1 Minute Rest

Mobility

2 Minutes Death Stretch/side (1:00 low/1:00 high)