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Components

Metcon

Saturday

Warm-up

3 ROUNDS (6:00 CAP)
50m High Knees
50m Butt Kickers
5/5 Single Arm Russian KBS
5/5 Single Arm Ring Row
10 Alt. Deadbugs
10 Alt. Quad Bird Dogs

Strength

Metcon (No Measure)

EVERY 3:00 x 4 SETS
5-7 Strict Chin-Ups
15/15 SA Banded Rows

(No Measure)

Workout

Metcon (1 Rounds for time)

6 SETS
200m Run
15 Russian KB Swings (53/35)|(35/26)
10 Pull-Ups

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

KG KB: (24/16)|(16/12)

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