Warm Up
Row 300m
Dynamic Drills and HIp Mobility
2 Rounds
- Ring Rows x 5
- OHS x 10
- Scap Push Ups x 10-15
Strength/Skill
A. 4 Sets
- A1: Back Squat x 3 @ 20X1 – Rest 45 seconds
- A2: Side Bridge x 30-45 seconds per – Rest 45 seconds
B. 3 Sets
- Weighted Pull Ups x 1.1.1.1 – Rest 10 seconds between reps and 90 seconds between sets – OR perform 3 sets of 2-3 reps @ 40A1
MetCon
3 Rounds for time of:
- Run 400m or Row 500m
- Wallball x 25 (20/14#)
- Box Jump Overs x 15 (24/20″)
- Pull Ups x 10
Rest EXACTLY 2 minutes between rounds.
