Warm Up
Row 300m
Dynamic Drills
2 Rounds
- 10 Dislocates
- 10 Wallslides
- 10 T Push Ups
Strength/Skill
4 Sets
- A1: Press x 3-5 reps @ 20X1 – Rest 45 seconds
- A2: Side Bridge Left x 45-60 seconds – Rest 45 seconds
- A3: Dips (Rings or stationary) x max reps @ 2010 – Rest 45 seconds
- A4: Side Bridge Right x 45-60 seconds – Rest 2 minutes
MetCon
3 Sets
Complete as many rounds and reps as possible in 3 minutes of:
- HR Push Ups x 10
- KBS x 10 (53/35)
- Air Squats x 10
Rest 90 seconds between sets and pick up where you left off.
Score total number of rounds plus reps.
