STRENGTH
5 Sets
16 Alternating Front Rack Reverse Lunge
10 Strict Press

Work to a heavy set (~60% of max press)
After each set of lunges go straight into strict press

METCON
EMOM x 20
1: 15/12 Cal Row or 11/8 Bike
2: 15/20/25 AbMat Sit-ups
3: 6/8/10 S2OH (42.5/30)
4: 20/40/60 DU

RX+
18/14 Cal Row or 12/9 Bike
Barbell (52.5/35)

SCALED
1: 12/9 Cal Row or 9/6 Cal Bike
2: 15 AbMat Sit-ups
3: 6 S2OH
4: 60/80/100 SU