Warm Up
Run 250m
2 Sets
- Lying External Rotations x 8-10 per
- Scap Push Ups x 10
Strength/Skill
4 Sets
- A1: CGBP x 6-8 reps @ 20X1 – Rest 60 seconds
- A2: Side Bridge x 30 seconds per – Rest 60 seconds
- A3: Dips (Rings or Stationary) x max reps @ 2010 – Rest 60 seconds
- A4: Double Unders x 60 seconds – Rest 60 seconds
Metcon
In teams of 2, partners will alternate movements to complete as many rounds and reps as possible in 12 minutes of:
- Shoulder to Overhead x 7 (115/75)
- Box Jump – Step Down x 10
- Run 250m
