Workout Video:
Warmup:
Run 400m, then:
3 Sets:
8 Good mornings
8 Dislocations
20sec Commando Plank
8 Overhead Lunges
8 Scapula Pushups
Strength:
15/15 Single-arm Bent-over Rows
Max Reps Door Pullups after each set
Metcon:
3 Rounds for time:
60 Walking Lunges steps
45 Weighted Situps
30 Shoulder taps
15 Burpee high knees