WarmUp
2 Rounds
- 5 Ring Rows
- 5 Box Jumps
- 10 Goblet Squats @ 21X1
Strength/Skill
4 Sets
- A1: Back Squat x 6-8 Reps @ 30X1 – Rest 45 Seconds
- A2: SA Bent Row x 6-8 Reps @ 2111 – Rest 45 Seconds
- A3: FLR on Rings 30-45 Seconds – Rest 45 Seconds
MetCon
In teams of 2, partners alternate to complete 4 rounds each of:
- 12 Wallball
- 9 Toes to Bar
- 6 Burpee Box Overs
