9.9.2021

Front Squat (Weight)
5×7 @ 75%

Metcon (Time)
400m Run
40 Wallballs
4 Rope Climbs

400m Run
30 Wallballs
3 Rope Climbs

400m Run
20 Wallballs
2 Rope Climbs

Strength
5 x10 Heavy Glute Bridges

5 x 8 Sumo Deadlift

4 x 10 Elevated KB Pulse Squat with KB Stiff Leg Deadlift
Super set with
4 Sets of Banded Shuffle
– 25ft 10 Air Squats with 5/5 Side Raises
– 50ft 8/8 Rear Kickbacks

4 x 15 Weighted Calf Raises
4 x 10 Leaning Toe Raises

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