Warm Up
Dynamic Drills
2 Rounds
- 5 Ring Rows
- 10 Push Press (45/35)
Strength/Skill
4 Sets
- A1: Push Press x 8-10 reps – Rest 60 seconds
- A2: SA Bent Row x 8-10 reps @ 2111 – Rest 60 seconds
- A3: Hollow Rocks/Hold x 20 seconds – Rest 60 seconds
MetCon
Every minute on the minute for 16 minutes perform:
- Odd – 10 Wallball (20/14)
- Even – 10 Burpees
