Warm Up
Pec and Lat stretch
2 Rounds
- 10 Wallslides
- 10 Dislocates
- 10 T Push Ups
Strength/Skill
4 Sets
- A1: Press x 4-6 reps @ 2011 – Rest 45 seconds
- A2: Double Unders x 60 seconds – Rest 45 seconds
- A3: Hollow Rocks x 20 seconds – Rest 45 seconds
MetCon
3 Rounds
Against a 4 minute clock
- Run 400m
- AMRAP KBS (53/35) in time remaining
Rest 4 minutes between
Score total number of swings for each round.
