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Warm Up –
Coach’s Choice

Skill/Strength –
1 Round every 3:00 for 15:00
3 Back Squats (80-90% 1RM OR 5-10lbs heavier than previous result)
5 Squat Jumps (explode as high as possible every rep)
10 False Grip Ring Rows

MetCon –
“Bricklayer”
5 Rounds for time:
40 Double Unders
15 Overhead Kettlebell Swings (53/35lbs)
30 Goblet Squats (53/35lbs)

Cool Down –
2:00 Couch Stretch (each leg, vary positions as needed)

Extra Gainz –
Weighted Push up 3×10 (31×2 tempo)
Suitcase Carry 3×100′ (each arm)

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