A. Warm Up
7-10 minutes of movement prep. (Coaches choice)
B1. Metcon (Weight)
Single Arm Russian Kettlebell swing x 10 each arm.
Rest 30s before B2. Repeat entire circuit 4 times
B2. Ring Dips (4 X 6-8)
Rest 30s before B3. Use pushups or stationary dips if needed.
B3. Broad Jump (4 X 15m)
B4. Renegade Row (4 X 6-8)
One rep is: pushup, row left, row right.
Rest 30s before starting at the top.
C. Metcon (10 Rounds for Time)
Every 2 minutes for 20:
10 Heavy Wallballs
10/8 Cal Assault Bike
Scaled is a lighter load