Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- SA OH Walking Lunge x 50ft per
- SA Ring Row x 5 per @ 2011
A. 3 Sets
- A1: RFESS x 6-8 per – Rest 45-60 seconds
- A2: SA Bent Row x 6-8 per @ 2111 – Rest 45-60 seconds
- A3: Russian KBS x 15-20 – Rest 45-60 seconds
- A4: KB Windmill x 4-6 per @ 3011 – Rest 45-60 seconds
B. Complete as many rounds and reps as possible in 10 minutes of:
- Run 250m
- Push Up x 12/9
- TTB x 10
