Warm-up: 15 Dislocates, 10 Leg Swings (all ways), 1 Minute Bottom of Air Squat, 10 Serratus Push-Ups, 15 Push-Ups, 20 Air Squats, Warm-up Clean/ Pull-Ups
MetCon – The C-Boss:
Unbroken Squat Cleans (BW/80%BW)
Unbroken Chest-to-Bar Pull-Ups
(Every time a set is broken there is a 200m run penalty. The runs accumulate after each exercise. Ex: 5 sets of cleans = 4 breaks = 800m run directly after cleans. The same rule applies to the pull-ups.)
Welcome to Death Days.
<3 Coach Miss J