Warm Up
2 Rounds
- 10 Wallslides
- 1 Length Bear Crawl
- 1 Length Crab Walk
Shoulder and Pec Mobility
Strength/Skill
4 Sets
- A1: Press x 4-6 reps @ 20X1 – Rest 60 seconds
- A2: SA Bent Row x 6-8 reps @ 2111 – Rest 60 seconds
- A3: Side Bridge x 30-45 seconds per – Rest 60 seconds
MetCon
3 Rounds for times of:
- Run 400m
- 21 KBS (53/35)
- 12 Pull Ups
Rest 1 minute between rounds.
-Record your time for each round and your total working time.
