METCON
5 rounds for time of:
12 wallball 2-for-1 20/14 DEMO: https://www.youtube.com/watch?v=DQwrl7ZajTg
9 bar facing burpees
6 clean & jerk Rx 135/95; Master55+ 115/65

ALTERNATE METCON
5 rounds for time of:
10 wallballs
9 burpees
6 hang clean & push press

MIDLINE
3 sets of:
15 ab wheel roll-outs
15 leg raises

MOBILITY
2 set of:
1:00 each side couch stretch
:30 (each way, each leg) 3 – way hamstring stretch

HAPPY BIRTHDAY RICK FIORE!