Strength/Skill
Every 2 minutes, for 32 minutes (4 sets) of:
Station 1 – Strict Press x 6-8 reps @ 32X1
Station 2 – Strict Pull-Ups x 8-12 reps @ 2110
Station 3 – Alternating Lateral Lunges x 20 reps
Station 4 – L-Seated Dumbbell Press x 10-12 reps @ 2111
Â
Metcon
Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots