Warm Up
Dynamic Drills
Then 2 Rounds
- 10 Scap Push Ups
- 10 T Push Ups
Strength/Skill
3 Sets
- A1: CGBP x 2-4 reps @ 20X1 – Rest 45 seconds
- A2: Side Bridge x 30-45 per – Rest 45 seconds
3 Sets
- B1: Dips (Rings or Stationary) x Max reps @ 2010 – Rest 45 seconds
- B2: SA Bent Row x 4-6 per @ 2111 – Rest 45 seconds
MetCon
Every minute on the minute for 14 minutes perform the following:
- Odd – 15 Russian KBS
- Even – 10 Burpees
