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...
Hyrox 1 mile run Then 5 rounds 5 burpees 50 ft bear walk 5 burpees 40 ft seated rope pull 225/180 5 burpees 30 double db thrusters...
Warm Up Worlds Greatest Stretch 30 Seconds Of Each Wall Facing Squat Hold Active Hang Cat Cow CONDITIONING WorK 1:30 Rest 30 Seconds 3...
Comments