Warm Up
Hip and Front Rack Mobility
2 Rounds
- 10 OHS @ 31X1
- 10 Ring Rows @ 2011
- Row 250m
Strength/Skill
4 Sets
- A1: Front Squat x 2-4 reps @ 32X1 – Rest 60 seconds
- A2: Weighted Pull Up x 4-6 reps @ 2011 – Rest 60 seconds
- A3: Side Bridge x 30 seconds per – Rest 60 seconds
MetCon
2 Rounds for times
- Row 250m
- 10 Burpees over the Erg
- Row 250m
Rest 4 minutes between efforts
