10/25/22
- John McGuire
- Oct 24, 2022
- 1 min read
Warm up
10 cal row
1 wall walk / 2 inch worm push ups
200 m run
2 wall walks/ 4 inch worm push ups
30 sec active hang
3 wall walks/ 6 inch worm push ups
Strength
Push press heavy 4
C2b pull up heavy 4
Conditioning
ABCABCA
A 300 m run for time
B 2 minute ascending ladder
1-2-3-etc push presses
5 c2b pull ups/ jumping pull-ups
C 20 sec goblet squat hold
40 sec flutter kicks
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