SKILL/STRENGTH
Group A:
Row for Distance – 10 minutes, record distance.
<Switch>
Group B:
10 minute AMRAP
5 Weighted Push-ups (or ADAP)
5 Double KB Front Squats (challenging)
5 Strict T2B (or ADAP)
Variations: Advanced can hold a medicine ball between feet for T2B or K2A
METCON
6 x 200m Run
Rest 90 seconds in between.
Record splits, stay consistent.
