Warm Up
Row 300m
Dynamic Drills
Ankle and Front Rack Mobility
2 Rounds
- Box Jumps – Step Down x 5
- Inchworms x 5
- Russian KBS x 10
Strength/Skill
5 Sets
- A1: Power Clean x 3,2,1,1,1 – (Build to a max in the 5 sets)
- A2: Side Bridge x 30-45 seconds per – Rest 90 seconds
MetCon
3 Sets
500m Row @ 90+%
Rest 3 minutes between efforts
