Warm Up
Dynamic Drills
2 Rounds
- Row 250m
- 5 Inchworms
- 10 Good Mornings
- 10 T Push Ups
Strength/Skill
4 Sets of:
- A1: SLDL x 6-8 per – Rest 45 seconds
- A2: SA OH Carry (30m L – 30m R) – Rest 45 seconds
- A3: Weighted Step Ups x 6-8 per – Rest 45 seconds
- A4: Turkish Get Up x 3 per – Rest 45 seconds
MetCon
In teams of 2, with only 1 person working at a time, partners will alternate movements to complete as many rounds and reps as possible in 12 minutes of:
- Row 300m or Run 250m
- 15 Russian KBS
- 10 HR Burpees
