Strength
Build to a heavy 8 rep set of step back lunges (from rack)
MetCon
30/24 Cal Bike
20 Shoulder to Overhead
10 Dball over the shoulder
Time Cap: 10 min
Fx: 95/65, 50/30
P: 135/95, 70/50
O: 185/125, 100/70
Stimulus: Grunt
Build to a heavy 8 rep set of step back lunges (from rack)
30/24 Cal Bike
20 Shoulder to Overhead
10 Dball over the shoulder
Time Cap: 10 min
Fx: 95/65, 50/30
P: 135/95, 70/50
O: 185/125, 100/70
Stimulus: Grunt