Warm Up
Run 250m or Row 300m
Ankle and Hip Mobility
2 Rounds
- Ring Rows x 5 @ 2011
- Goblet Squats x 10 @ 20X1
- Banded Good Mornings x 10 @ 30X1
Strength/Skill
4 Sets
- A1: Back Squat x 4-6 reps @ 20X1 – Rest 45 seconds
- A2: SA Bent Row x 6-8 per @ 2011 – Rest 45 seconds
- A3: Arch Body Hold x 20-30 seconds – Rest 45 seconds
- A4: Ring Rows (As horizontal as possible) x max reps @ 2010 – Rest 45 seconds
MetCon
In teams of 2, partners will alternate movements to complete as many rounds and reps as possible in 12 minutes of:
- Box Jumps x 10 (24″/20″)
- Wallball x 15 (20/14)
- Run 250m or Row 300m
