Warm Up
Dynamic Drills Then
2 Rounds of:
- 10 Wallslides
- 10 Scap Push Ups
- 10 Ring Rows
Strength/Skill
4 Sets of:
- A1: Press x 2-4 Reps @ 2111 – Rest 90 seconds
- A2: Weighted Pull Ups x 2-4 reps @ 21X0 – Rest 90 seconds
MetCon
3 Rounds for Time of:
- 20 Shoulder to Overhead (95/65)
- 400m Run
