• Metcon
  • For Quality:
  • 350m Row
  • 10 KB DL
  • 350m Row
  • 10 Russian KBS
  • 350m Row
  • 10 KB High Pull
  • 350m Row
  • 10 KBS

  • Rest 3:00

  • 750m Bike
  • 10 SA KB FS (L)
  • 750m Bike
  • 10 SA KB FS (R)
  • 750m Bike
  • 10 Perfect Goblet Squats

  • Rest 3:00

  • 50’ OH walk (L)
  • 50’ OH walk (R)
  • 8 Ring Dip/Push-up Negatives
  • 50’ OH Walk (L)
  • 50’ OH walk (R)
  • 10 SA Press w Band (L/R)

  • **Choose KB weight that can be done in perfect form for all sets**