The Mobility
The Warm-up
3 Rounds or 8:00
Strapless Row
Side Shuffle (switch directions @ 10m)
Banded Strict Pull-Up
The Strength
On a 2:00 Loop for 6 Rounds
Gravel Jog
Single Unders-->Double Unders
The Met-con
As Many Rounds/Repetitions As Possible in 22:00
@ Go Run 800m
@ 7:00 Run 600m
@ 13:00 Run 400m
@ 18:00 Run 200m
The Finisher
Plank variations
