Warm Up:

5 min Foam Roll, then,

  • 100m - Arms Only
    • 10 Wall Balls
  • 200m - Arms and Body
    • 20 Mountain Climbers
  • 300m - Arms Body 1/2 Slide
    • 30 Wall Balls
  • 400m - Full Strokes
    • 40 Mountain Climbers
  • 300m - Full Strokes @ 75%
    • 30 Wall Balls
  • 200m - Full Strokes @ 85%
    • 20 Mountain Climbers
  • 100m - Full Strokes @ 95%
    • 10 Wall Balls

Workout:

7 Rounds...

  • 1:15 Work
  • :45 Rest

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