Part 1 20 min  a) 10x RFESS  b) Max Chin up  c) Arch Part 2 7 rounds  200m  7 x Push Press  7 x Toe to bar  7 x ball... read more →

Part 1 Strict Press Ladder 10 -1 Part 2 AMRAP 10 min  20 x DB Snatch  10 x Front Squat 60/40  10 x Bar over burpees

Why the Lion? Part 1 Back squat work to heavy 5 drop 50% then heavy 3 reps Part 2 4 rounds  400m run  16 x BB lunge 60/40