Strength/Skill
Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Jumping Squats with Barbell x 6-8 reps
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
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Metcon
Four sets of:
30 seconds of Kettlebell Swings
Rest 30 seconds
30 seconds of Sit-Ups
Rest 30 seconds
30 seconds of Alternating Reverse Lunges
Rest 30 seconds
30 seconds of Sit-Ups
Rest 30 seconds
30 seconds of Mountain Climbers
Rest 30 seconds
30 seconds of Band Pull-Aparts
Rest 30 seconds
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Accessory Work
100 hollow body bounces