Warm Up: 3 Rounds
200m Jog
50yd Single Arm Oh Carry
3/3 Lunge w/ Lateral Flexion
3x
6-8 Double KB Squat or Heavy Goblet Squat (4211)
8/8 Land mine Rotation/ Side Med Ball Throw/ Weighted R-Twist
:20-:30 L-Hang
(4211)
4: Eccentric or Down Phase
2: Pause at bottom
1: Concentric or Up Phase
1: Pause at top or in between reps
EVERY 2:30 FOR 5 SETS
15/12 CAL. row
15 ring rows
Max wall balls in remaining time
*Rest 1 min between sets
Core Finisher
2-3 Sets:
10 GHD or Elevated Sit Up
20 Flutter
30 Weighted or Ring Plank