Warm Up
Mobilize/Stretch

3 x 500m row
1 minute rest

Conditioning
5 movement upper body smash. 3 rounds

Bench press 1s up – 3s down 7 reps

Single arm ring row 7 reps per side

Reverse lunge to double DB press 10 reps

Strict pull ups 7 reps, 3s up 3s down

Metcon
CF.18.05.24
4 rounds: 40:20

Airbike
Double unders
Front rack hold 70/45kg (power clean first)