Warm Up : (5 Minutes)
Dynamic Warm Up
Mobility (10 Minutes)
3 Way Banded Shoulder Prep x 2
sets/20s each position
Strength : (15 Minutes)
Farmer Carry Relay
In teams of 3 for 10:00 Minutes
60s UB Max Distance Farmer Carry (70,
53)
*Goal is to walk at least 100m in that
60s interval without dropping.
*Drop = team penalty of
7 Burpees each athlete
Metcon : (20 Minutes)
5 Rounds of:
200 M Sprint
15 Power Snatch (75, 55)
12 T2B
Rest 2:00
L3: (65, 35)
L2: (55, 25)
L1: (45, 25)
Accessory : (5 Minutes)
DB External Rotation: 2 x 15 ea.