STAMINA & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Rack Good Mornings, 5x5
• DE Bench Press, 8x3@50% of 1RM

3. Stamina (2 rounds)

• GHR, 10 reps
• GHD Situps, 20 reps

4. Work Capacity - 3 rounds for time:

• Superman Makers, 10 reps
• Tire Flips, 10 reps