Warm Up
Jumprope 3 minutes
Dynamic Drills
2 Rounds
- Ring Rows x 5 @ 2110
- Dislocates x 10
- KBS x 10
Strength/Skill
4 Sets
- A1: Weighted Chin Up x 1 OR 2-3 reps @ 40A1 – Rest 20 seconds
- A2: Rope Climb x 1 (Legless if possible) – Rest 30 seconds
- A3: Strict Pull Ups or Ring Rows (As horizontal as possible) x max reps – Rest 4 minutes
MetCon
In teams of 2, with only 1 person working at a time, partners will alternate movements to complete as many rounds and reps as possible in 15 minutes of:
- Row 250m
- KBS x 15 (53/35)
- Burpees x 10
