Warm up
300 meter run
20 groubd to overheads
10 eall facibg squats
Conditioning
2 roubds for time Rx 50/35
30 (15/15) alternating db snatches
300 meter ru n
20 (10/10) single arm db push presses
200 meter run
10 single arm overhead walking lunges, (5 left arm, 5 right arm)
100 meter run
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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