Warm Up
Row 300m
Dynamic Drills
Then 2 Rounds
- Inchworms x 5
- Good Mornings x 10
- T Push Ups x 10
Strength/Skill
4 Sets
- A1: Deadlift x 3 reps @ 20X1 – Rest 60 seconds
- A2: HSPU x max reps OR Ring Push Ups x max reps @ 1010 – Rest 60 seconds
MetCon
Complete as many rounds and reps as possible in 5 minutes of:
- KBS x 10 (53/35)
- Sit Ups x 10
Rest 5 minutes, then:
Complete as many rounds and reps as possible in 5 minutes of:
- Burpees x 5
- Wallball x 10 (20/14)
