Warm up
1 minute bike
10 banded 3 position pause squats
20 second L hang
30 second handstand hold
Strength
Back squat DE
3 reps every 30 seconds for 10 rounds At 50% of your heavy 2
Conditioning
For Time
15 minute cap
100 Bulgarian split squats- Left leg
100 Bulgarian split squats- Right leg
100 air squats
Every even minute
3 handstand push up
Every odd minute
3 toes 2 bar
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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