Warm up
run 100/200/400/200/100 with 30 sec rest
Mobility
lax on the lats and glutes
Strength/Skill
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Waiter Walk x 25-yard each arm
Rest 45 seconds
Mountain Climbers x 30 reps
Rest 45 seconds
Metcon
Against a 2-minute running clock, complete:
Row 300 Meters
Push Press (Dumbbell or Barbell)
Rest 2 minutes between sets, and complete a total of four sets