Warm Up
Run 400m or Row 500m
Dynamic Drills as a group
Strength/Skill
5 sets
- A1: Nose to Wall Handstand Hold x 60 seconds or 2-3 Wall Walks or Handstand Hold (Heels to Wall) – Rest 45 seconds
- A2: Strict Toes to Bar x 8-10 reps @ 3111 OR 31A1 – Rest 45 seconds
- A3: Ring Transitions x 30-45 seconds or Ring Push Ups x 8-10 reps – Rest 45 seconds
- A4: Double Unders x 60 seconds – Rest 45 seconds
MetCon
“Tailpipe”
In teams of 2, partners will work together to complete 3 rounds each of:
Partner A – Row 250m
Partner B – Holds to KB’s (53/35) in the front rack position
OR
Death by Prowler Push Relay in teams of 3 or 4
