Warm up

• 5 tempo push ups 3/0/2
• 10 T-Spine rotation 
• 10 Toe Taps… in plank reach opposite toe
• 10 ps Bottom up press with kb 
• 2 min on rig in squat position 
• banded ankle release 
• Strentgh

missed one

or

Back squats   5 4 3 2 1 1 1

 

NFT METCON

7 min
7 burpees over the bar
7 hang powercleans 115/80
7 push press 115/80
For time

4 sets
100m Farmers carrys (heavy)
1 min Wall sit w/ weight
10 min cap