Warm Up
Hip Mobility
Then 2 Rounds of:
- 5 Pull Ups
- 10 Goblet Squats
- Row 250 Meters
Strength/Skill
4 Sets of:
- A1: Front Squat x 4-6 @ 30X1 – Rest 45 Seconds
- A2: SA Bent Row x 6-8 @ 2011 – Rest 45 Seconds
- Hollow Rocks/Hold 20 Seconds – Rest 45 Seconds
MetCon
“Jackie”
- Row 1000 Meters
- 50 Thrusters (45/35)
- 30 Pull Ups
