04/06/2013 Momentum Met-con

Warm-up

Team of 2 people spend 4 mins on each paired station:

• Station 1: Rower and Bent over forward sled drag @ 70kg
• Station 2: Drop Lunge and Ab-mat Sit-up
• Station 3: High to Low Plank and Farmers Carry 2x12kg or 2 x 20kg
• Station 4: Air Squats and Sled push with Sled rope pull

After 1 round:

1min of inverse ring rows

1min of ring rollouts

Back to stations

4 x :30sec Air squats w/ :10sec hold bottom position between each round