• WARMUP
  • Row or Bike 800/1600m
  • 20 Plank Push-ups
  • 20 Good Mornings
  • Broad Jump 50' 
  • 20 Ring Rows
  • 20 Alternating Cossack Squats
  • STRENGTH
  • Every 2 mins complete
  • Strict Press 4×3@80% 
  • Strict Press 2×7@65%
  • 0:00, 2:00, 4:00, 6:00, 8:00, 10:00

  • METCON
  • 3 Rounds
  • 3 mins
  • 500m Row
  • ME Strict Pull-ups 
  • Rest will be determined by alternating rounds between athletes