Warm-up
1- slow jog- 100 m
2- pace run- 100 m
3- sprint- 100 m
4- recovery- 100 m
***rest 2 minutes
5- team relays for cone
2- pace run- 100 m
3- sprint- 100 m
4- recovery- 100 m
***rest 2 minutes
5- team relays for cone
Rope climbs
Review J hook
*** whatever metjod comfortable with
Practice j hook holds
*** whatever metjod comfortable with
Practice j hook holds
Demo
Dumbbell cleans
From the knee
From the knee
Metcon (Time)
4 rounds
10 dumbbell cleans
10 box jumps
1 rope climb
10 dumbbell cleans
10 box jumps
1 rope climb
Special Strength
Team tire flips!