Warm Up
Hip Mobility 5 Minutes
2 Rounds
- 10 Goblet Squats @ 30X1
- 10 Ring Rows @ 2011
- Row 250m
Strength/Skill
4 Sets
- A1: Back Squat x 8-10 @ 30X1 – Rest 60 seconds
- A2: Weighted Pull Up x 4-6 @ 2011 – Or 2-3 Negatives @ 60A1 – Rest 60 seconds
MetCon
3 Rounds For Times
- Row 250m
- 15 KBS (53/35)
- 15 Burpees
- Row 250m
Rest 4 Minutes between rounds
