WARM-UP:
2 x
15 Lateral Band Step, each side
10 Band Pull Aparts
2 x
10 Cossack Squats
5 Scap Pull-ups + 5 Kip Swings
STRENGTH:
4 x
8 Bulgarian Split Squats, each leg
8 Single Arm Rows, each arm
CONDITIONING:
At 0:00
For time
400m Run (500m Row or 1k Bike)
40 Wallballs
20 Pull-ups
*7 Minute Cap
At 8:00
For time:
20 Pull-ups
40 Wallballs
400m Run (500m Row or 1k Bike)
*7 Minute Cap