Warm up
EMOM8
Jog slow 40 seconds
Sprints hard 20 seconds
Conditioning
8 minute ascending ladder
5-10-15-20-etc... kb swings (doubles if you can)
After each set
*20 ft forward bear walk
20 ft backward bear walk
Rest 2 minutes
8 minute ascending ladder
5/5-10/10-15/15-etc... Alternating kb rows
After each set
*5 burpee broad jumps
Rest 2 minutes
For Time
100 meters of walking lunges
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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