Strength
Back Rack Lunge
4×8 (4L/4R) – same weight across all sets; light to moderate
Metcon
Sport:
AMRAP 15:00
45 double unders
15 wall balls
9 burpee CTB pull ups
Life:
AMRAP 15:00
45 double unders
15 wall balls
9 burpee pull ups
Fundamentals:
AMRAP 15:00
45 double unders
15 wall balls
9 burpees
9 ring rows
