Prehab

upper body dynamic

MetCon

“Death by Row”

every minute on the minute row calories relative to the minute

minute 1: 1 calorie

minute 2: 2 calories

minute 3: 3 calories

minute 4: 4 calories

and so on until failure to complete designated calories in time frame

20:00 cap

Strength

Accessory

15:00

3 sets

20 y dbl kb front rack carry (heavy)

6 single leg landmine rdl’s each leg

max perfect L-sit hang

:90 rest

Skill Work