1.Warm up

DT/DU/SU

 

2.Mobility

Calf

 

3.Skill

Ring Row & Reach

 

4.Cardio

For Time (21min cap)

2000/1600m Row

50-40-30-20-10

Double Under (A.D.T)

Twisted Mountain Climber (오른발 카운트)

Ring Row & Reach (바닥 터치)