METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Stamina (2 rounds)

• Lateral Tube Walk, 2x
• 3D SL DB Press, 5/side/MP
• Walking Lunge to Balance with Rotation
• Front Lever Tuck Hold, 30 sec OR Reverse Crunches, 15 reps

3. Work Capacity - 3 rounds for time:

• Run 800m
• Bench Press (135#), Max Reps
• Pushups, Max Reps