Warm-up
Line Drills
then…
3 sets
5 Sumo Inch Worms with Push-up
:30 Medball Pec Activation
10 Beat Swings
Gymnastics
ALT Every 90 sec for 3 sets of each:
Station 1: 6-8 HS Negatives or HS Kick-up with 5 sec pause at the top
Station 2: 15 sec Ring Support Hold + 15 sec Ring Dip Hold + 15 sec Ring Support Hold
Station 3: 12-15 T2B
Metcon
Metcon (3 Rounds for reps)
3 sets
Against a 2:30 clock
250/200m Row
100m Run
ME ALT DB Snatch in remaining time (50/35)
Rest 2:30 b/t sets
