Fitness & Performance Warm up:
3:00 Bike or Row
–
2x
10 SA Banded External Rotation/arm
10 SA Banded Chest Press/arm
10 SA Banded Strict Press/arm
Fitness & Performance Strength:
Shoulder Press 3 x 10, climbing, 2 min rest
Fitness Metcon:
6 Sets, each in a 3 min window:
400m Run +
Set 1&4: AMRAP WB 20/14 in remaining time
Set 2&5: AMRAP K2C in remaining time
Set 3&6: AMRAP Ring Rows in remaining time
*2 min rest after each set
Performance Metcon:
6 Sets, each in a 3 min window:
400m Run +
Set 1&4: AMRAP WB 20/14 in remaining time
Set 2&5: AMRAP T2B in remaining time
Set 3&6: AMRAP Pull Ups in remaining time
*2 min rest after each set
