ganse 225-12

Warm Up 

  • 250m Sprint
  • Then 3x:
  • 5 Wall Balls
  • 10 KB Swings
  • 15 Walking Lunges

Strength

Strict Press 3×10 @60% 1RM

  • Subset 3×10 Front Plate Raise (35/15)

Metcon

  • 21-15-9 Deadlift (225/155) & Hand Release Push Ups
  • Finish with 1000m row