Warm Up
Row 300m
Then 2 Rounds
- 1 Length Bear Crawl
- 10 Good Mornings w/ PVC
- 10 Scap Push Ups
Strength/Skill
4 Sets
- A1: Deadlift x 6-8 reps @ 20X1 – Rest 60 seconds
- A2: SA Seated Press x 6-8 per @ 20X1 – Rest 60 seconds
- A3: Russian Step Ups x 6-8 per – Rest 60 seconds
MetCon
2 Rounds
Against a 4 minute clock
- Run 400m
- AMRAP Burpee Pull Ups in time remaining
Rest 4 minutes between rounds
