Warm Up
Row 300m
Dynamic Drills
Ankle and Hip Mobility
1 Round
- Goblet Squats x 10 @ 20X1
- Good Mornings x 10 w/ pvc
Strength/Skill
4 Sets
- A1: Back Squat x 4-6 reps @ 20X1 – Rest 45 seconds
- A2: Lying External Rotations x 8-10 per @ 3011 – Rest 45 seconds
MetCon
4 Sets
Against a 3 minute clock, complete as many rounds and reps as possible of:
- Pull Ups x 5
- Push Ups x 10
- Squats x 15
Rest 90 seconds between sets and pick up where you left off.
OR-
Re-Test the Whole Life Challenge Baseline Workout of:
Complete as many reps as possible in 11 minutes of:
- Run 800m
- Air Squats x 75
- Sit Ups x 50
- Push Ups x 25
- Burpees x AMRAP in time remaining
