Warm Up
Jumprope 3 minutes
2 Rounds
- 5 Inchworms
- 1 Length Bear Crawl
- 1 Length Crab Walk
Strength/Skill
4 Sets for Quality
- A1: Weighted Pull Ups x 2-3 reps @ 21X1 OR 2-3 Negatives @ 40A1 – Rest 30 seconds
- A2: KB Windmill x 4-6 per side @ 3111 – Rest 30 seconds
- A3: Hollow Rocks/Hold x 20 seconds – then immediately proceed to A4
- A4: Superman Hold x 20 seconds – Rest 30 seconds
MetCon
For max meters:
- Row 4 minutes
- Rest 4 minutes
- Row 2 minutes
- Rest 2 minutes
- Row 1 minute
Set your goal at or above 2000 meters, but list scores separately.
