Warm Up
Dynamic Drills
Then 2 rounds
- 5 Box Jumps
- 10 T Push Ups
- Row 250m
Strength/Skill
4 Sets
- A1: Front Squat x 2-4 reps @ 31X1 – Rest 60 seconds
- A2: HSPU x 8-10 or Wall Walks x 3-5 – Rest 60 seconds
Metcon
3 x 500m Row
Rest 2-3 minutes between efforts
Try to have same pace for all
