1.Warm up

Partner MB Sit up

 

2. Mobility

Pigeon Stretch

 

3.Skill

Rowing Changeover (빠른 교대 연습)

 

4.METCON Team of 2-3

For time (30min cap)

2000/1600m Row (A-500/400 , B-500/400)

100 Partner Wallball Shot (20/14)

60 Hang Squat Snatch Unbroken (135/95) 실패시 교대

2000/1600m Row (A-500/400 , B-500/400)