Warm Up
Row 300m
Dynamic Drills
Then 2 Rounds
- 10 Dislocates
- 10 T Push Ups
- 10 SA KBS (5 per)
Strength/Skill
4 Sets
- A1: CGBP x 6-8 @ 20X1 – Rest 45 seconds
- A2: Russian KBS x 10-15 – Rest 45 seconds
- A3: Plank on elbows x 45-60 seconds – Rest 45 seconds
MetCon
2 Rounds
Against a 4 minute clock:
- Run 400m
- AMRAP Burpees in the time remaining
Rest 4minutes between efforts
Score the number of Burpees for each round
