Warm Up
Foam Roll and Hip Mobility 5 Minutes
2 Rounds
- 10 OHS @ 30X1
- 10 Ring Rows @ 2011
- 10 KBS
Strength/Skill
4 Sets
- A1: Back Squat x 6-8 reps @ 30X1 – Rest 45 seconds
- A2: SA Bent Row x 6-8 reps @ 2011 – Rest 45 seconds
- A3: FLR on Rings 45-60 seconds – Rest 45 seconds
MetCon
In teams of 2, with only one person working at a time, partners will alternate full rounds to complete as many rounds and reps as possible in 15 minutes of:
- 10 Wallball (20/12)
- 10 KBS (53/35)
- 10 Box Jump Overs (24/20)
