Metcon
“Baseline”
500m Row
40 Air Squats
30 Sit-Ups
20 Hand-Release Push-Ups
10 Pull-Ups
40 Air Squats
30 Sit-Ups
20 Hand-Release Push-Ups
10 Pull-Ups
Weightlifting
Every 2 minutes for 16 minutes (4 sets each):
Station 1 – Landmine Rows – each arm (6-8 Reps) at 2111
Station 2- Hollow Body Hold or Hollow Rocks – Accumulated 45 – 60 seconds