[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
BACK SQUAT (20 MIN)
3X3 @ 75-80% OF 1 RM
GET WARMED UP- FIRST SET OF 3 AT 75-80% AT 12 MIN MARK
B: Metcon (Time)
3 RFT (15 MIN CAP)
400M RUN
20 PULL UPS (STRICT IF YA GOT EM)
20 BACK RACK LUNGES 115/75
RX+ 135/95 AND CTB