Strength:
Superset:
1a) one arm kettlebell rows: 3 x 8-10, Rest :30
1b) DB seated cleans: 3 x 10-12, Rest :30.
1c) Side plank: 3 x :10 each, Rest :30.
Metcon:
Every 3:00 for 9 sets of:
200 meter Run
10 burpees
Rest remainder of time and record your splits.
Accessory Work:
Back + Triceps + Core:
3 rounds of:
25 Banded Pull Downs
20 Banded Push Downs
15 Banded Rotations