METCON

1. Warm Up

• Foam Roll
• Dynamic Warm Up

2. Work Capacity - For time:

• Row 500m
• Push Press (95/40), 21-18-15-12 reps

3. Durability (2-3 rounds)

• Back Extensions, 20 reps
• Box Jumps, 20 reps
• GHD Situps, 20 reps