Run, Row, Jump Rope

Strength/Skill

1a) Goblet Split Squats 3 x 8 each

Rest 1:00

1b) KB Single Leg RDL 3 x 8 each

Rest 1:00

1c) Plank Complex 3 x :10, :10, :10 (side, side, elbow)

Rest 1:00

Metcon

Every 7:00 for 3 sets:

Run 400 meters

Row 400 meters

50 Double Unders