Warm-up 400 M Run or 500 M Row
2 Round
5 Inchworm
10 Air Squat
10 Cossack Squat
2 Round
5/Side Thread the Needle
5/Side Scorpion Stretch
10 Pass Thru
10 Good Morning
2 Round
10 Iron Cross Stretch
10 Glute Bridge
10 Deadlift Weightlifting 1a: Deadlift (3@70%, 3@80%, Max@90%) Metcon Metcon (AMRAP - Rounds and Reps) AMRAP 15
15 Cal Row
12 DB Front Squats (50s/35s)[70s/45s]
9 Burpee Box Jumps (24/20) BrewCity Home WOD AMRAP 15
200 M Run
15 Goblet Squat
9 Burpee Box Jump
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