Warm Up
Dynamic Drills
2 Rounds
- Row 250m
- 15 Dislocates
- 10 Scap Push Ups
Strength/Skill
4 Rounds For Quality
- A1: Nose to wall Handstand Hold x 60 seconds – Rest 45 seconds
- A2: Toes to Bar x 8-10 (Try to perform these @ 2111 if possible) – Rest 45 seconds
- A3: Dips (Rings or Stationary) x 8-10 – Rest 45 seconds
- A4: Double Unders x 60 seconds – Rest 45 seconds
MetCon
Row as many meters as possible in 8 minutes
