SHIELD FITNESS – Cross Training
Warm-up
400 m run
2 RNDS
10 scap pulls
10 slow behind the neck PVC press
5 inch worms
Barbell warmup
Metcon
Metcon (Time)
For Time
2000m Row
20 Strict Press
20 Push Press
20 Jerks
2000m Row
Rx: 75/55
Rx+ 95/65
