Warm Up
3 minutes Jumprope
Then Dynamic Drills
Strength/Skill
4 Sets for Quality
- Toes to Bar x 8-10
- Pistols x 6-8 per
- L-Sit Tuck to Extension x 5-8 reps
L-Sit Tuck to Extension: (extend the legs for 2-5 seconds, pull them in to tuck for 2-5 seconds and repeat)
MetCon
For total working time (Max Effort)
Row 500m
Rest EXACTLY 4 minutes
Row 500m
