1.Warm up

Row

Hollow Rock / Arch Rock TABATA

 

2.Mobility

Couch Stretch

Shoulder Pass-through with Band

 

3.Skill

Kipping Knee Raises-Knee to Elbow-T2B

 

4.METCON

For Time (14min cap)

500/400m Row

30 Toes to Bar (A.Chest B.Knee C.Toe Touch)

40 Box Jump (24/20)

30 Toes to Bar

500/400m Row