Please get everyone this week to try the opens for

their Metcom, 6:00am, teens, kids ! 

 

Warmup 

5 tempo push up 2/2/2…. visualize dowel on your back

10 SL jumps 

5 depth jumps

banded glut work 

pec release, hip and butt release

 

STRENGTH

Bench Press – tempo training 5/0/5  5 sets 5 reps 

METCON

3 Rounds  “DANA”

400m Run
10ps  split stance RDL …Deadlifts 
15 Box Jumps, try side jumps

ADVANCED

3 Rounds

400m Run
10ps split stance RDL …Deadlifts MW
15 Box Jumps