Warm Up
Row 300m or Run 250m
Dynamic Drills
2 Rounds
- Ring Rows x 5 @ 20X1
- T Push Ups x 10
- SLRDL x 5 per
Strength/Skill
4 Rounds NOT for time
- A1: Weighted Pull Ups x 3-4 reps @ 20X1
- A2: Nose to Wall HS Hold x 60 seconds OR 3 Wall Walks
- A3: Double Unders x 60 seconds
MetCon
10 minutes @ 80% of:
- Wall Walks x 3
- Alt. KB Snatch x 10 (44/26)
- Run 250m
Rest/Walk 5 minutes
10 minutes @ 80% of:
- Burpee Pull Up x 3 (CTB if possible)
- KB Push Press x 10 (44/35# per hand)
- Row 250m
