Warm up
1/2 mile run
30 second handstand hold
Then
2 rounds
10 kb swings
8 down dog push ups
6 burpees
Conditioning
CFT-30 minute ascending ladder
100 meter run
5 hs push ups
5 deadlifts 225/155
5 burpees
200 meter run
10 handstand push-ups
10 deadlifts
10 burpees
300-15-15-15, etc...
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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