Warm up
1 mile run
3 rounds
15 second L sit
15 sec active hang
5 single arm kb cleans
Grinder
AMPRAP15
1/4 mile run
3 stone over shoulder
6 strict toes 2 bar
9 strict ring dips
Strength
Back squat-build a heavy 2
Then
3 rounds
1 back squat
10 pull overs
20 push ups
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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