A) Coaches Choice Warm-up
B) 3 Sets
Seated Banded Muscle-up x3-5
Ring Support Knee Tuck x10-15
Chin Over Bar Hold x20 sec
C) On A Continuosly Running Clock Perform:
Minutes 0:00-4:00 Do:
For Time
500 m Row
Minutes 4:00-8:00 Do:
15 Overhead Squats (115/75)
400 m Run
15 Overhead Squats
Minutes 8:00-12:00 Do:
For Time
21-15-9 Reps of
Kettlebell Swing (55/35)
Push-up
At the 12:00 min mark, start again from the top, completing each sequence for a second time every 4 minutes.
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