A. WARMUP
10 Neck Turn (Right – Left)
10 Neck Up-Down
10 Shoulder Rolls
10 Arm Circles
10 Cat Cow
10 Finger Squeezes
10sec Wrist Flexion
10sec Hollow Rock
10sec Bar HangScoring: Not Scored
B. PVC WARMUP
10 Pass Through
10 Twist core(Right-Left)
10 Good Moring
10 Hip Rolls
10/10 Leg Swing
30' PVC Walking LungeScoring: Not Scored
C. PART A
On the 2 Mins x 5
8/8 Eccentric One Arm Ring Row (3 secs)
https://www.youtube.com/watch?v=RTPzzjQQYIUScoring: Not Scored
D. METCON
5 Rounds For Time :
5 Handstand Walk Around Box
10 One Arm Ring Row
15 Strict Knees To Chest
30’ Kettlebell Farmer's Walk
https://www.youtube.com/watch?v=qLNVff1jmL4Scoring: Not Scored