Warm Up
Row 300m or Run 250m
2 Rounds
- 1 Length Walking Lunge
- 1 Length Bear Crawl
- 10 OHS
Strenght/Skill
4 Sets
- A1: RFESS x 6-8 per @ 30X1 – Rest 45 seconds
- A2: Lying External Rotations x 8-10 per @ 2020 – Rest 45 seconds
- A3: FLR on Rings x 45-60 seconds – Rest 45 seconds
MetCon
In teams of 3, with only 1 work station and only 1 person working at a time:
Complete as many Wallball (20/14) as possible in 8 minutes:
Rest/Transition 1 minute then:
Row as many calories as possible in 8 minutes
