Strength: Deadlift Choose from a “Push” Bodyweight Progression
Met-Con: Complete 3 Cycles of: 4 minutes to complete 400 m Run + 10 Burpees, then as many dumbbell thrusters as possible in the remaining time. Score is total thrusters per cycle. Rest 2 minutes between cycles.
Bodyweight Bootcamp: 400m run 20 Wall Balls 20 Jumping Pull-Ups 20 Hand Release Push-Ups 200m Row 20 Hand Release Push-Ups 20 Jumping Pull-Ups 20 Wall Balls 400m Run
Stretch: Full Body Stretching Series #5