Part A Warm up
400 m Run
+
Foam Roll x4 min
+
2 Sets
Seal Walk x20ft
Single Arm DB Sotts Press x6 ea, side
Banded Good Morning x20
Part B
4 Sets
Behind The Neck Snatch Grip Strict Press x4 + Snatch Drop x3
rest 90 sec
Snatch Grip Romanian Deadlift x10
rest 90 sec
Part C
Every 6 Min For 24 Min Do:
500 m Row
15 Kettlebell Swings (70/53)
15 Ring Dips
*Score fastest and slowest round.
