Warm Up
Row 300m
Hip Mobility as a group
2 Rounds
- 10 Good Mornings
- 10 OHS
- 10 Scap Push Ups
Strength/Skill
4 Sets
- A1: Back Squat x 6-8 reps @ 30X1 – Rest 60 seconds
- A2: Ring Rows x 6-8 @2111 (Get as horizontal as possible and try to perform reps using a false grip) Rest 60 seconds
- A3: Hollow Rocks/Hold x 20 seconds – Rest 60 seconds
MetCon
:30 Seconds work and :30 seconds rest for a total of 4 rounds for each movement of:
- Thrusters (95/65)
- Rest 60 Seconds
- KBS (53/35)
- Rest 60 Seconds
- Row for Calories
Score is number of total reps/Cals
