Warm Up
Pec stretch and triceps smash
2 Rounds
- 10 Wallslides
- 10 T Push Ups
- 10 KBS
Strength/Skill
4 Sets
- A1: Press x 2-4 reps @ 20X1 – Rest 45 seconds
- A2: Russian KBS x 10-15 reps – Rest 45 seconds
- A3: Plank on elbows x 45 seconds – Rest 45 seconds
MetCon
In teams of two, with only one person working at a time, partners will alternate movements to complete as many rounds and reps as possible in 12 minutes of:
- Row 200m or Run 250m
- 15 Abmat Sit Ups
- 10 Step Ups (Weighted if possible)
