Metcon

Besides focusing on keeping your nasal breathing under control, maintain good posture on the carries (abs turned on, shoulders down and back). On the Single Arm Carry, do not let the weight pull your body to one side. Even though our Row is a shorter duration today, you should still strive for good technique. Hips first then knees on the recovery. This will help reinforce the hinge pattern correctly.

6 rounds for Quality:

500 Meter Bike/200 Meter Run
120 ft Single Arm Farmers Carry Left (28/20)
50 Single Unders
200 Meter Row
120 ft Single Arm Farmers Carry Right
– Goal: Nasal breathing, steady pace. The Row and Bike are interchangeable here, switch as necessary to facilitate a smooth class flow.

Accessory: 

HALF KNEELING HIGH LOW BAND CHOP

3 x 8 each. Rest 60s.

ROWER SEESAW PLANK

3 x 6-8 3s in 3s out. Rest 60s