WARM UP 2 rounds for quality of:
8 Push-up Plus
12 Serratus Wall Slides
24 Split Squats Handstand Hold, 20 secs
STRENGT CONDITIONING
Every 1 min for 10 mins, alternating between: 15/12 Row Calories 5-4-3-2-1 Deadlifts, pick load
METCON For time:
100 Row (calories)s
100 Kettlebell Swings, 24/16 kg
100 Toes-to-bars
30m Weighted Alt Walking Lunge With Oh Plate, 45/25 lbs
COOL DOWN For quality:
Ski Erg, 5 mins
Wall Pec Stretch, 2 mins
Pigeon Stretch, 2 mins
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