A. WARM UP

      3 Sets of

   30″ Wall Sit

   15″ One Leg Wall Sit

   100m Run

   30″ Lateral Plank

   5 Jumping Squats

B. STRENGTH

      Back Squat 2/4

5-4-3-2-1   68%

   4-3-2-1   73%

       3-2-1   78%

          2-1   83%

              1   88%

C. METCON 14´CAP

      1:30 ON 30″ OFF x 7 Sets

   R1: 18 Thruster

   R2: 15 Thruster

   R3: 12 Thruster

   R4: 9 Thruster

   R5: 12 Thruster

   R6: 15 Thruster

   R7: 18 Thruster

   100m Run

Max Wall Walk