Warm Up
Run 250m or Row 300m
Dynamic Drills
2 Rounds
- 10 Wallslides
- 10 Dislocates
- 10 T Push Ups
Strength/Skill
A.
- Press x 3RM @ 20X1
-Build to a max in 12 minutes
B.
3 Sets
- B1: Ring Push Ups x max reps @ 1010 – Rest 45 seconds
- B2: Superman Hold x 20-30 seconds – Rest 45 seconds
MetCon
- 3 x 800m Run OR 2 x 1000m Row
Rest EXACTLY 4 minutes between efforts
