Warm Up
Row 300m
Ankle and Hip Mobility
2 Rounds
- 10 Dislocates
- 10 OHS
- 5 Box Jumps
Strength/Skill
4 Sets
- A1: Back Squat x 8-10 reps @ 20X1 – Rest 60 seconds
- A2: Lying External Rotations x 8-10 per @ 3011 – Rest 60 seconds
- A3: Russian Twist x 20 – Rest 60 seconds
MetCon
30 seconds of work and 30 seconds rest for a total of 4 rounds of each:
- KB Thruster (44/26 per hand)
- Sit Ups
- Burpees
- Row for Calories
Finish all 4 rounds of each exercise before rotating. Score is total reps/cals.
