Fitness

Metcon
A. 7 Rounds of:

5 Weighted Dips + 5 Supinated BB Rows
:20s Rest

Metcon
B. 2 Sets of:

SB Carry(super heavy, more then 40m is NOT possible) + Harnessed Sled Pull


Metcon
C. Finisher:

200m Prowler Sprint

Performance

Metcon
A. 7 Rounds of:

5 Weighted Dips + 5 Supinated BB Rows
:20s Rest

Metcon
B. 2 Sets of:

SB Front Squats(about 20 reps) + Reverse Sled Drag

Metcon
C. Finisher:

200m Prowler Sprint