STRENGTH:
3 ROUNDS
100 M RUN
20 SEC RING PLANK
100 M RUN
8 GOBLET SQUATS 70/53
REST 2 MIN BETWEEN ROUNDS
METABOLIC CONDITIONING:
4 ROUNDS FOR TIME
10 DUMBBELL SHOULDER TO OVERHEAD (5 EACH ARM)
250 M ROW SPRINT
3 BAR MUSCLE UPS OR 6 CHEST TO BAR OR 9 PULLUPS OR 11 RING ROWS