8/3/10 - METCON

1. Warm Up (10 min)
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills

2. Stamina (10 min limit)
21-15-9 reps AFAP:
- Push Press
- Back Extensions
- Row (calories)

3. Work Capacity (25 min limit)
2 rounds for time:
- Walking KB Overhead Lunge (Right Arm), 30 steps
- KB Ground to Overhead (Right Arm), 15 reps
- Walking KB Overhead Lunge (Left Arm), 30 steps
- KB Ground to Overhead (Left Arm), 15 reps
- Knees to Elbows, 15 reps
- Hang Snatch, 15 reps

4. Durability (9 min)
3 rounds:
- Heavy Bag, 1 min
- Double Unders, 1 min
- Rest, 1 min