Row 500m, KB Swings, Box Jumps
Warm-up
Arm/Leg Swings
250m Row
2 x 10 of:
Good Mornings
KB Swings (light)
Box Step-ups
250m Row
2 x 10 of:
Good Mornings
KB Swings (light)
Box Step-ups
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon
Row 500m, KB Swings, Box Jumps (Time)
3 RFT of:
Row 500m
30 KB Swings 53/35#
20 Box Jumps 24/20”
Rx+ = 1000m Row
Row 500m
30 KB Swings 53/35#
20 Box Jumps 24/20”
Rx+ = 1000m Row
Mobility
PMOD
Stretch, foam roll, band work
Stretch, foam roll, band work
