Warm Up

run/row – 400m / 500m

Stretching

• 4 each side – Forarm to instep stretch
• 6 inch worms

Complete 2 rds

• 10 goblet squats (3 sec pause at bottom)
• 10 push-ups
• 10 situs

Skill

Turkish Get-ups (learn skill do 10 )

Medball Cleans

MetCON

AMRAP-10 

• 10 Medball Deadlift (10 or 14# ball)
• 5 Medball cleans
• 200m run

Results :

Rosa: 3 rds (100m row)

Guichi: 4rds +15 + 100m Run