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Warm-up
Row 400m
then 3 Rounds
20 DU/SU
10 Lunges
10 Sit-ups
then 3 Rounds
20 DU/SU
10 Lunges
10 Sit-ups
Mobility
1:00 Wall Straddle
1:00 Cobra
x2
1:00 Cobra
x2
Weightlifting
20:00 to find 1RM. WARM UP well. Take ample rest between heavy sets. Up to 2 full minutes
Clean (1RM)
Metcon
Skip to My Lou (Time)
5 Rounds
Run 200m
15 DU or 30 SU
20 Air Squats
10 Sit-ups
Run 200m
15 DU or 30 SU
20 Air Squats
10 Sit-ups
