Stability:

3x Fwd / Rev Beast Crawl

Strength: (20 mins)

4 Rounds:
10 (each) SL Squat (off box)
12 Ring Rows
10 (each) Half Kneeling BU KB Press https://youtu.be/d5KX27rzoyQ

MetCon: (Cap 15 mins)

For time:
35 Burpees
800m Plate Carry 45/35#
100 DU’s / 250 Singles

At the core of expressing Work Capacity is the ability to “carry heavy loads long distances”. We will test that function with today’s MetCon in the form of a plate carry. Mix in full-body overhead pressing while developing your conditioning and you have a well rounded functional workout.

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