Warm up
2 Rounds:
200m Run
5 Rope Pulls
50’ Walking Lunge
Metcon
4 Rounds for Time:
2 Rope climbs
50’ Overhead Walking Lunge (45/25#)
25 Ab Mat Sit Ups
Cash out
3 Sets for Quality:
7 Alternating Arm Dumbbell Strict Press each arm
12 Single Arm Dumbbell Row
*Superset these two exercises.