Warm Up
Hip Mobility
2 Rounds
- Row or Run 250m
- 10 T Push Ups
- 10 Back Squats (45/35) @ 30X1
Strength/Skill
4 Sets
- A1: Back Squat x 8-10 reps @ 30X1 – Rest 60 Seconds
- A2: SA Bent Row x 8-10 reps @ 2011 – Rest 60 Seconds
- A3: Plank on Elbows 45-60 Seconds – Rest 60 Seconds
MetCon
In teams of 2, partners alternate full rounds to
- 10 Goblet Squats (53/35)
- 10 HR Push Ups
- 10 Box Jump Overs
For Box Jump Overs: Get to the other side of the box any way without touching the top of the box with your hands. Jump over, jump on and then step off the other side, step up and jump off the other side, etc….
