Warm Up
A) 1 Round
400m Row
10 Wall Balls (Light)
300m Row
10 Wall Balls
200m Row
10 Wall Balls
100m Row
10 Wall Balls
B) 2 Rounds
100m Sprint
1 min rest
10 Burpees
1 min rest
Strength
5×5 Strict Shoulder Press @75% 1RM
METCON
With a Partner:
8 x 200m Run (alternating runs)
16 Unbroken Pull-ups (8/8)
16 Unbroken Wall Balls (8/8)
Then,
8 x 200m Row (alternating Row)
