METCON

1. WARM UP
A. Mobility
- Foam Roll: IT- Bands
- Foam Roll & KB: Thoracic
- Band: Lats

B. Dynamic Warm Up
- Run 1000m

C. Burgener Warm Up

2. BUY IN
A. 5 Rounds AFAP:
- 10 Ring Pushups (12" box)
- 10 Supine Ring Rows (12" box)

3. WOD - METCON
21-15-9 reps for time:
- Overhead Squat (95/65#)
- Toes to Bar

4. CASH OUT
- Run 800m
- 50 Situps
- 50 Hip Extensions