Warm Up
2 Rounds
- 10 Dislocates
- 10 Kips
- 10 T Push Ups
- Row 250m
Strength/Skill
4 Sets
- A1: Press x 6-8 reps @ 21X1 – Rest 45 seconds
- A2: Ring Rows (As horizontal as possible) x 8-10 @ 2011 – Rest 45 seconds
- A3: Side Bridge x 30 seconds per side – Rest 45 seconds
MetCon
2 Rounds
Against a 4 minute clock
- Row 500m
- AMRAP Wallball (20/14) in time remaining
