Warm Up
1 Round of:
- 5 Ring Rows
- 10 Goblet Squats
- 15 KBS
- Run 250 Meters
Then
- Hip Mobility
- Wall Squats
Strength/Skill
4 Sets of:
- A1: Back Squat x 4-6 Reps @ 30X1 – Rest: 45 Seconds
- A2: SA Bent Row x 6-8 Reps Per Side – Rest 45 Seconds
- A3: Toes to Bar x 10 or Medball Jackknife x 10 – Rest 60 Seconds
MetCon
“Helen”
3 Rounds for Time of:
- Run 400m
- 21 KBS (53/35)
- 12 Pull Ups
