Warm Up

• Ladder drills x 4 EA
  • High Knees
  • Lateral High Knees (2/2)
  • Ickey Shuffle
• 100 singles
• 10 push ups
• 10 KGSU
• Ladder drills x 4 EA
  • Lateral in-in-out-out (2/2)
  • Quick steps
  • SL hops (2/2)
• 100 singles
• 10 push ups
• 10 KGSU
• Ladder drills x 4 EA
  • 2 Feet In-out-in-out
  • Allies (2/2)
  • Tuck jumps
• 100 singles
• 10 push ups
• 10 KGSU

+

In Teams of 2-3

• row 2000 meters
• must switch every 200 meters
• non rowers = 5 burpees + 5 sit ups

Strength

a1. 5×5/5/5/3/3 Bench Press

a2. 10 KB Swings

a3. 15 tricep kick backs

*rest 60s

METCON – AMRAP w. time left

• 12 pull-ups
• 6 lengths MB run
• 12 barbell high pulls
• 6 burpees
• 12 tricep dips