Warm-up all the below movements after a run or some jump rope.
MetCon:
RX
for time
- Row 1000 m.
- 50 Wall Ball 20/14
- 50 Box Jump 20/16
- 50 Push-up
- 50 KB Swing 53/35
- 50 Power Clean 65/53
- Bike cal. 30/20
Fitness/Recovery
for time
- Row 500 m.
- 40 Wall Ball 14/8
- 30 Plate Jump 45/45
- 20 Push-up
- 30 KB Swing 35/25
- 20 Power Clean 65/53
- Bike cal. 30/20