Row 500m
Hip Mobility 5 minutes
Then 2 Rounds
- 10 Goblet Squats 30X1
- 10 Wallslides
Strength/Skill
4 Sets
- A1: Back Squat x 8-10 reps @ 30X1 – Rest 60 seconds
- A2: SA Bent Row x 8-10 per @ 2111 – Rest 60 seconds
- A3: Side Bridge x 30-45 seconds – Rest 60 seconds
MetCon
EMOM for 16 minutes perform:
- Odd – 8 Thruster (95/65)
- Even – 8 No Push Up Burpee Box Jump (24/20)
