Warm Up
Run 400m
Dynamic Drills
2 Rounds
- 10 Wallslides
- 10 Face Pulls
- 10 T Push Ups
Strength/Skill
4 Sets
- A1: Press x 4-6 reps @ 21X1 – Rest 60 seconds
- A2: Strict Dips (Rings or Stationary) x 6-10 reps @ 2010 – Rest 60 seconds
- A3: Box Jumps (Step Down) x 10 – Rest 60 seconds
- A4: KB Push Press x 10 reps – Rest 2 minutes
MetCon
3 Rounds
Against a 4 minute clock, complete the following:
- Run 400m
- Burpee Box Jump Overs (24″/20″) x Max reps in time remaining
Rest 4 minutes between rounds
