METCON

1. Warm Up

• Foam Roll

2. Endurance - Row

• Max distance in 10 min

3. Stamina - 3 rounds

• SLST, Curl, Press (1 arm), 10 reps/side
• Plank, 1 min
• Lateral Tube Walking, 20 steps/side

4. Work Capacity - 21-15-9 reps for time:

• Bench Press (135#)
• Pushups
• Ring Dips