Warm Up
Dynamic Drills
2 Rounds
- Row 250m
- 10 Scap Push Ups
- 10 Kips
Strength/Skill
4 Rounds for Quality
- A1: Nose to wall Handstand Hold x 60 seconds – Rest 30 seconds
- A2: Roll to Candlestick x 10 – Rest 30 seconds
- A3: Toes to Bar x 10 (Strict at a tempo if possible) – Rest 30 seconds
- A4: Double Unders x 60 seconds
MetCon
- Row 500m @ 80% effort
Rest 4 minutes
- Row 500m @ 90% effort
Rest 4 minutes
- Row 500m @ 100% effort – Go for it. ALL OUT!
