Warm Up
2 Rounds
- 10 Wallslides
- 10 Ring Rows
- 10 Dislocates
Strength/Skill
3 Sets
- A1: Press x 8-10 reps @ 21X1 – Rest 45 seconds
- A2: SA Bent Row x 8-10 per @ 2011 – Rest 45 seconds
3 Sets
- B1: Dips x 8-10 (Rings or Stationary) – Rest 45 seconds
- B2: Plank on Elbows x 45-60 seconds – Rest 45 seconds
MetCon
In teams of 2, partners will alternate full rounds to complete 4 each of:
- Row 300m
- 10 Shoulder to Overhead (95/65)
- 10 Box Jumps (24/20)
