Warm up
EMoM3
5/4 cal bike as fast as possible
30 second active hang
then
9 wall facing squats
6 negative pull ups
3 wall walks
Conditioning ABABA
A-For time, 4 minute cap
4 rounds
12 barbell theusters 45/33
8 pull ups
4 burpees
B-4 minute rest
Workout A is an interval, treat it as such and try to improve your score each time
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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