Warm Up
Dynamic Drills
2 Rounds
- 10 T Push Ups
- 10 Ring Rows
- Run 250m
Strength/Skill
4 Sets
- A1: Close Grip Bench Press x 8-10 reps @ 20X1 – Rest 45 seconds
- A2: Strict Chin Ups x Max reps – Rest 45 seconds
- A3: Plank on Elbows x 45-60 seconds – Rest 45 seconds
MetCon
3 Rounds for times of:
- Run 400m
- 10 Box Jump Overs
- 10 Pull Ups
- Rest 60 seconds
