Warm-up (No Measure)
3 rounds:
10 empty bar bell good mornings
10 back squat with empty bar
10 push press
5 inch worms
Deadlift (2 rep EMOM 20 – working up to 80% of 1RM)
Metcon (Time)
250 M on rower/ 625 M on Bike
Rotating with partner for 8 rounds each
Extra Work
EMOM 12 minutes
8 Burpees
8 box jumps (Must be jumps)