Mobility
Limber 11 Covers Mobilty
Strength/Skill
Oly Skill EMOM
*Pick 1 Olympic Variation and spend 5:00 warming it up and then perform EMOM 10 if 3 reps with light loads practicing perfect technique”
Metcon
Aerobic Work/GPP
Row 250m
Farmer Carry x 200 ft
Rest 2:00
Row 500m
Farmer Carry x 200 ft.
Rest 2:00
Row 750m
Farmer Carry x 200 ft.
Rest 2:00
Row 1k
Farmer Carry x 200 ft.
*Farmer Carry (70, 53)