Warm Up
Row 300m
Then Foam Roll and Hip Mobility
2 Rounds
- 5 Ring Rows @ 2111
- 10 Goblet Squats @ 30X1
- 10 Scap Push Ups
Strength/Skill
4 Sets
- A1: Back Squat x 8-10 reps @ 30X1 – Rest 60 seconds
- A2: False Grip Ring Rows x 4-6 reps @ 2111 (Work the false grip and get as horizontal as possible) – Rest 60 seconds
- A3: Hollow Rocks/Hold x 20 seconds – Rest 60 seconds
MetCon
30 seconds on and 30 seconds off for a total of 5 rounds for each movement of:
- Goblet Squats (53/35)
- HR Push Ups
- Row for Calories
