Warm Up:

500m Pick Drill

Then,

6 - 4 - 2

  • Air Squats
  • Hanging Shrugs
  • Russian Spiderman
  • Wide Leg Inchworm

Then,

500m Catch Drill

 

Workout:

For Time.

  • 500m Row
  • 100 Double Unders
  • 400m Row
  • 75 Jumping Pull Ups
  • 300m Row
  • 50 Walking Lunges
  • 200m Row
  • 25 Wall Balls