Warm-up

• 400m Run –then–
• 0:30 Plank Hold
• 15 PVC Passthroughs
• 0:30 HS Hold
• 20 Plank Shoulder Taps
• 5 Push Ups + 2 Wall Walks

METCON

• 4 rounds for time of:
  • Run, 200 m
  • 20/16 Bike Erg Calories or ROW
  • Run, 200 m
  • 20 Sit-ups
  • Run, 200 m
  • Handstand Walk, 20 yd

Handstand Walk- 60 ft

Time Cap: 26 mins

QUALITY

• 3 rounds for quality of:
  • 10 Barbell Roll Outs
  • 10 Bent Over Rows, pick load
  • 30 Tricep Extensions

Cash Out Only if time allows. Scaling Options: If you can’t run sub 250m Row.

Scale to 1:00 of HSW practice or 4 Wall Walks.