Warm Up
3 Minutes Jumprope
Dynamic Drills
2 Rounds
- 10 Wallslides
- 10 Scap Push Ups
- 5 Ring Rows @ 2011
Strength/Skill
4 Sets
- A1: Press x 6-8 reps @ 20X1 – Rest 60 seconds
- A2: KBS x 10-15 – Rest 60 seconds
- A3: Supinated Ring Rows x 6-8 reps @ 2011 – Rest 60 seconds
MetCon
In teams of 2, partners will alternate movements to complete as many rounds and reps as possible in 15 minutes of:
- 10 Box Jump Overs (24/20″)
- 10 KBS (53/35)
- 10 HR Push Ups
