Warm Up
2 Rounds
- 5 KBS
- 10 Scap Push Ups
- 15 Dislocates
Strength/Skill
A: Push Press – Build to a 3RM in 10 Minutes
Then 3 Sets of:
B1: Ring Push Ups x Max Reps @ 1010 – Rest 30 Seconds
B2: Russian KBS (AHAP) x 10-15 – Rest 60 Seconds
MetCon
5 Sets of:
30 Second Row or Airdyne For Calories (Max Effort!)
Rest 3 Minutes Between
Score Cals For Each
