WARM-UP
2 ROUNDS
100 M RUN
10/10 LEG SWINGS
10 SCAP PULL-UPS
10 SCAP PUSH-UPS
INTO…
2 ROUNDS
200 M RUN
12 ALT. V-UPS
8 KNEE PUSH-UPS
12 UP-DOWNS
WORKOUT
5 SETS
ON A 3:00 RUNNING CLOCK…
200 M RUN
12 TOES TO BAR
MAX HAND RELEASE PUSH-UPS IN REMAINING TIME…
-REST 1:00 B/T SETS
FINISHER
3 SETS FOR QUALITY
8/8 SA BENT OVER ROW*
16 DB SLIDES
*SUPPORT ON BENCH OR BALL