Warmup
- 500m row
- 10 arm circles (forward and backward)
- 10 walkouts
- 5 inchworms
- 10 leg swings (forward and sideways)
- 10 hip circles
- 10 iron cross stretches
- 10 scorpion stretches
- Run 400m
Strength
- Deadlift: 5 sets of 5 reps
- Bench Press: 5 sets of 5 reps
Workout
- For Time:
- 21-15-9
- Wall Balls (20/14 lbs)
- Box Jumps (24/20 in)
- 15-12-9
- Kettlebell Swings (24/16 kg)
- Handstand Push-ups
- 12-9-6
- Dumbbell Thrusters (50/35 lbs)
- Toes-to-Bar
Summary
Complete the warmup, then move on to 5 sets of 5 reps for Deadlift and Bench Press. Afterward, perform the metcon, which consists of a triplet of different exercises performed in decreasing repetitions. Focus on maintaining good form and intensity throughout the workout.