Warm up
Single arm bottoms up carry
50 meters each arm
Then 2 rounds
10 kb clean n presses
20 second hollow hold
Endurance Test
1 min max calorie row-Remember number
STrength
Push press-Heavy 6
Conditioning
6 rounds
0:00 70% 1 min calorie row for time
2:00 3 push presses + 5/5 floor wipers
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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