Warm up
10 minutes mixed cardio 70-80% max heart rate
Conditioning
4 Rounds
1 minute max cal row
1 minute rest
1 minute max double/ single unders
1 minute reat
1 minute max hollow rocks
1 minute reat
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See AllWarm 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...
1360
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...
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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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