1. Warm-up
3 Steady Rounds:
Row 300m
12 Dumbbell Push Press
:30 Nose and Toes hold
Dynamic stretching
2. Strength
“Touch and Go” Push Jerk 4×4 – Practice tech to 80%
3. Met-Con
7 Rounds For Time:
7 Overhead Squats 165/115
7 Strict Handstand Push Ups
7 Bar Facing Burpees