Skill/Strength:
EMOM 12
1: 100ft Farmer Carry (25ft lengths), pick weight
2: 5 Back Squat at 50%
3: 2 Front Squat at above weight
Metcon:
21-15-9
Echo Bike Cals
-Run 400m between each bike
-12 min cap
Mandatory Mobility:
3 min quad smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
Every 2 min for 5 Rounds
5 Bench Press at 65%
