Warm Up
Row 300m
Foam Roll and Hip Mobility
2 Rounds
- 5 Supinated Ring Rows @ 2111
- 10 Goblet Squats @ 30X1
- 10 Scap Push Ups
Strength/Skill
4 Sets
- A1: Back Squat x 6-8 reps @ 30X1 – Rest 60 seconds
- A2: Strict Chin Ups x Max Reps OR Perform 2-3 negatives @ 40A1 – Rest 60 seconds
- A3: FLR on Rings x 45-60 secondds – Rest 60 seconds
MetCon
30 seconds work and 30 seconds rest for a total of 4 rounds of each movement. Rest 1 minute between.
- Wallball (20/14)
- Rest 1 minute
- HR Burpees
- Rest 1 minute
- Row for Calories
-Score is the total number of reps. You will perform all 4 rounds of 1 movement before rotating.
