warm up
1 minute bike
5 inch worm push ups
10 banded goblet squats
2 wall walks or or 4 inch worm push ups
Conditioning
For time:
12 wall walks or 24 inch worm push ups
10 wall-ball shots 20/14
9 wall walks or 18 inch worm push ups
10 wall-ball shots
6 wall walks or 12 inch worm push ups
10 wall-ball shots
3 wall walks or 6 inch worm push ups
10 wall-ball shots
Goal
Beat 15 minutes
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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