STAMINA & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Stamina (2-3 rounds)

• Double Unders, 50 reps or 200 singles
• KB Snatch (35#/26#), 15 reps/side
• Good Mornings (65#/45#), 15 reps
• Walking Lunges, 15 reps

3. Work Capacity - 3 rounds for time:

• Knees to elbows, 21 reps
• Thrusters (95#/65#), 15 reps
• Muscle Ups, 9 reps or 18 assisted