Warm Up
Run 250m or Row 300m
2 Rounds
- Inchworms x 5
- Good Mornings x 10
- KBS x 15
Strength/Skill
4 Sets
- A1: RDL x 6-8 reps @ 3011 – Rest 45 seconds
- A2: SA Press x 4-6 per @ 21X1 – Rest 45 seconds
- A3: Weighted Step Ups x 6-8 per – Rest 45 seconds
- A4: FLR on Rings x 45-60 seconds – Rest 45 seconds
MetCon
For time:
- Row 1000m
- Burpees x 30
- Run 800m