2.13.24

Skill Development
10 min EMOM
O: 15 Hip Extensions
E: 12 Box Jumps @ 24/20” (RX+ 30/24”)

Metcon
3 RFT
500/400m Row
90 sec Double Farmers carry hold @ 50/35
25 Sit-ups

Accessory
12 min EMOM
1: 30 sec Sledgehammer swings
2: 30 sec Battle ropes
3: 5 Tire flips