Part 1:

20mins

“Pick a Goat”

  • Work on a “Goat” for 20mins
  • (e.g. Rope Climbs, HSPU, Double Unders, Muscle-ups)

 

Part 2:

For time:

  • Row 300m
  • 20 Push Press (135/95)
  • Row 300m
  • 15 Push Press
  • Row 300m
  • 10 Push Press
  • Row 300m
  • 5 Push Press