Warm Up
Run 400m or Row 500m
Dynamic Drills
2 Rounds
- 10 Wallslides
- 10 T Push Ups
- 1 Length Crab Walk
Strength/Skill
4 Sets
- A1: Press x 4-6 reps @ 21X1 – Rest 60 seconds
- A2: Double Unders x 60 seconds – Rest 60 seconds
- A3: Side Bridge x 30 seconds per – Rest 60 seconds
MetCon
Complete as many rounds and reps as possible in 12 minutes of:
- 5 Hang Power Cleans @ 50-60% of 1RM
- 10 HR Push Ups
- Farmers Carry x 60m (70/44 per hand)
