Saturday

Warm-up
SPECIFIC WARM UP [5:00 – 10:00]
0:15 Alternating Quad Stretch
0:15 Knuckle Drags
0:15 Inchworm to Push Up
0:15 Down Dog
100m Row
10 Scap Retractions (from Pull Up Bar)
3 Strict Pull Ups
3 Strict Knee to Chest
100m Run

100m Row
1 Half Rope Climb
100m Run

Metcon (Time)
[Team of 3]
For Time:
3,000 Meter Row
15 Rope Climbs or DB Renegade Rows
3,000 Meter Run

[Time Cap= 45 Minutes]

-1 Rope Climb = 3 Double Dumbbell Renegade Rows