400m run
3 rds
10 walking lunges
10 dislocates
10 Side Lunges with PVC
Strength/Skill:
A. Back Rack Forward/Back Lunge 3 x 5 each leg; :45 rest/legs
B. Side Plank x :30- :45/ side/rest :45
MetCon:
With a partner complete as many rounds as possible in 20:00 of:
30 Hang Power Cleans
30 Ball Slams
200 meter Run with the Ball
Strength/Skill:
A. Back Rack Forward/Back Lunge 3 x 5 each leg; :45 rest/legs
B. Side Plank x :30- :45/ side/rest :45
MetCon:
With a partner complete as many rounds as possible in 20:00 of:
30 Hang Power Cleans
30 Ball Slams
200 meter Run with the Ball
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