Warm Up
Dynamic Drills
Hip and Front Rack Mobility
2 Rounds
- 10 Goblet Squats @ 30X1
- 10 Scap Push Ups
Strength/Skill
4 Sets
- A1: Front Squat x 4-6 reps @ 30X1 – Rest 60 seconds
- A2: Weighted Pull Ups x 4-6 reps @ 21X1 – Rest 60 seconds
- A3: Plank on elbows x 45-60 seconds – Rest 60 seconds
MetCon
2 Rounds
Against a 4 minute clock complete as many reps as possible of:
- Row 500m
- AMRAP Double Unders in time remaining
Rest 4 minutes between efforts
-Sub lateral hops over a parallette if still working to get Double Unders
