Strength
4 sets
10 Step Back Front Rack Lunge
Home Strength
Same with DBs
MetCon
AMRAP8
6 DB Single Arm OH Lunge
” ” other arm
5/4 Cal Bike or 6/5 Cal Row
Rest 1 min
AMRAP8
8 Box Jumpovers
4 DB Thrusters
Home MetCon
Same but with air squat jumpovers instead of box jumpovers