WARMUP
2rds jog 200m - 10 sumo air squats - bear crawl down crab walk back 10 air squats
STRENGTH / SKILL
10 min back squat to establish heavy singles
METCON
30 cal row - ladder 1-10 dbl shot wb - 10-1 kb swing 20/14, 70/53
30 cal row ladder - 1-10 - hang kb snatch - 10-1 goblet 55/35, 44/26, 35/18
COOL DOWN
foam roll
