Strength/Skill
Three sets of:
Supine Ring Row x 10-12 reps @ 2111
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmer’s Walk x 100 Meters
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
Â
Metcon
Five rounds for time of:
Run 400 Meters
8 Strict Pull-Ups
16 Push-Ups