Active shoulders, hips forward, up on the balls of his feet....
Warm Up: Coach’s Choice
SWOD: 3x50yrd Overhead Barbell Walking Lunge (95/65)
Metcon: 2 Rounds for Time
1 round consists of:
- 5yrd sprint, 10 KB swings (heaviest possible)
- 10yrd sprint, 10 burpees
- 15yrd sprint, 10 box jumps (24/15.5)
- 20yrd sprint, 1 tire flip (#4/#2)
- 25yrd sprint, 10 squats
- 30yrd sprint, 10 sit ups
After each station sprint back to the starting cone. Then change direction and sprint to the next station.