Warm Up
2 Rounds
- 10 Wallslides
- 10 T Push Ups
- 10 Ring Rows @ 2011
Strength/Skill
3 Sets
- A1: Press x 6-8 reps @ 21X1 – Rest 45 seconds
- A2: Hollow Rocks/Hold 20 seconds – Rest 60 seconds
3 Sets
- B1: SA Bent Row x 6-8 per @ 2011 – Rest 45 seconds
- B2: L Sit x As many seconds as possible – Rest 45 seconds
MetCon
Complete as many reps as possible in 5 minutes of:
- 10 Pull Ups
- 10 KBS (53/35)
Rest Exactly 3 Minutes
Complete as many reps as possible in 5 minutes of:
- 10 Sit Ups
- 20 Mountain Climbers
