Warm Up
2 Rounds
- 10 Wallslides
- 10 T Push Ups
- 10 Dislocates
Strength/Skill
4 Sets
- A1: Press x 6-8 Reps @ 2011 – Rest 45 sec
- A2: Side Bridge 30 seconds per – Rest 45 sec
3 Sets
- B1: Ring Dips x AMRAP-1 – Rest 45 sec
- B2: Hollow Rocks/Holds 20 sec – Rest 45 sec
MetCon
In teams of 2, with only 1 working at a time, alternate full rounds to complete 5 rounds each of:
- 10 Push Press (115/75)
- 10 Burpee over the bar
