Skills & Metcon Workout
Total 80min
A. WU & skill work
500m row, 150 DU, 3 rounds:
5 high box jumps
5 wall ball
2-5 HSPU
B. Skill practice
Handstand/handstand walking
C. Metcon, 3 rounds for quality
20 DU
20 KB snatch 12kg
10 T2B
150m run
D. Post workout
500m row
3x15 back raises in GHD
3x15 GHD situps
Shoulder rehab with 4kg KB & rubber band
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