WARM UP
Running Drills & Mobility
WORK OUT - 5min Blocks w/ 2min rest b/t each complete for 2 rds
Row - Aerobic Fratlek
5 x
30sec @ 22spm
20sec @ 28spm
10sec @ 32+spm
2min rest
Air bicycle - Intensive Intervals
5 x
30sec x Sprint
30sec x Rest
2min Rest
Mixed Metcon 5min AMRAP
14 x DB Snatch 22.5/15kg
2 x Rope Climb / 6 x Lying to Stand Rope climb