
Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Skill–
Open Gym
Conditioning–
3 Rounds
1 min max reps at each station
KBS (53#/35#)
Box Jumps (24″/20″)
Sit ups
Ring Dips
Row (cals)
Scored for total reps
Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Skill–
Open Gym
Conditioning–
3 Rounds
1 min max reps at each station
KBS (53#/35#)
Box Jumps (24″/20″)
Sit ups
Ring Dips
Row (cals)
Scored for total reps