Warm Up
3 minutes Jumprope
Dynamic Drills
2 Rounds
- 10 SA KBS
- 10 Alt. Reverse Lunges
Strength/Skill
4 Sets
- Turkish Get Up x 3 per – Rest 30 seconds
- Toes to Bar x 6-8 reps @ 3010 – Rest 30 seconds
- Double Unders x 60 seconds – Rest 30 seconds
MetCon
Complete as many rounds and reps as possible in 20 minutes of:
- Wall Walks x 3
- Farmers Carry x 60m (70/44 per hand)
- Alt KB Snatch x 10 (53/35)
- Run 250m
-sustain a steady grinding pace from the start and maintain.
