WARM UP/MOBILISE
3 Rounds
Row 250 m
10 Hollow Rocks
10 Squats
10 KB Swings
SKILL
Ring Rows
STRENGTH
3RM Weighted Ring Rows
WOD
AMRAP 15
3 Rope – Sit to Stand
Run 400m
COOL DOWN/STRETCH
POST SCORES TO COMMENTS
WARM UP/MOBILISE
3 Rounds
Row 250 m
10 Hollow Rocks
10 Squats
10 KB Swings
SKILL
Ring Rows
STRENGTH
3RM Weighted Ring Rows
WOD
AMRAP 15
3 Rope – Sit to Stand
Run 400m
COOL DOWN/STRETCH
POST SCORES TO COMMENTS