Metcon

Baseline
Hip Thrust Plyos

Work Capacity
For Time w/ 20# vest:
Run 1 lap around building (~290 meters)
3 Rounds of the BB Complex: 5 DL, 5HPC, 5PJ @ 135#
Run 1 lap around building
2 Rounds of the BB Complex
Run 1 lap around building
1 Round of the BB Complex
30 KB Swings, 44#
15 Burpees
LT = 12:04 w/o vest
14:01

Durability
Sprint Steps - one step and quick step
Banded Hip Flexors into BW Hip Flexors