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Main – WOD
Warm-up
Metcon (No Measure)
Row 500M / AD similar / Run 400M
2 Rds.. 30 feet each
Bear Crawl
Crab Walk
Duck Walk
Leg Swings
Inch Worms
Rotate from press both sides -> row both sides during weightlifting.
Weightlifting
A1: Single Arm Dumbell Press (3 x 12 @ 3010)
A2: Single Arm Dumbell Row (3 X 12)
Metcon
1: Metcon (Distance)
@ 80% / Sustainable (choose one based on previous sessions..)
Row 1 Min
Rest 1 Min
X 10
2: Metcon (Calories)
@ 80% / Sustainable (choose one based on previous sessions..)
AD 1 Min
Rest 1 Min
X 10