1. Warm Up
3 sets
10 Right Arm Dumbbell Row
10 Left Arm Dumbbell Row
10 GHD Hip Extensions or Reverse Hyper
2. Prep
3 sets
250 Meter Row
6 Kettlebell Swings
6 Pull Ups
3. Met Con
Complete 3 rounds
500 Meter Row
21 Kettlebell Swings 53/35
12 Pull Ups
4. Gymnastics
Chest to Bar Pull Up Practice
