WARM UP 2 rounds for quality of: 12 Serratus Wall Slides 12 Dumbbell Bent Over Rows 12 Push-up Plus 12 Y-T-Ws
STRENGTH CONDITIONING 3 rounds, each round for time, of:
8 Deadlifts, 122.5/82.5kg
25/18 Row Calories
Rest 3 mins between each round.
METCON SPRINT 2 rounds, each round for time, of:
Row, 750/600 m
20 Toes-to-bars
40 Kettlebell Farmers Carry Walking Lunges, 2x 24/16 kg
Rest 1:1 between each round.
COOL DOWN For quality:
Ski Erg, 5 mins
Wall Pec Stretch, 2 mins
Pigeon Stretch, 2 mins
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