Warm-up:
400 meter sandbag run
10 pvc pass throughs
2 rounds:
10 primal pull thrus
10 archer push ups
15 sec handstand hold or 10ft handstand walk
Strength:
Push-press
3-3-3-3-3
80% of your 1 rep max
Metcon:
21 overhead squats 95/65lbs
50 double unders
15 overhead squats 95/65lbs
50 double unders
9 overhead squats 95/65lbs
50 double unders
50 double unders
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