Front rack lunges 3 x 6 each leg
BB rows 3 x 10
Handstand hold 3 x 10-30 seconds
Metcon 15 min Amrap
12 Overhead squats 95/65
12 Push ups
500m run/400m run
Banded Pull aparts x 100
Banded Push downs x 100
- Strength: Lunges should be moderate. If you have issues with front rack position you can scale to back rack lunges.
- Metcon: Pick one pace and maintain it for the entire 15:00. If OHS are too hard you should scale to a front squat.