Warm up
1 minute row
30 second dead hang
-10 banded lat pull downs
-10 banded face pulls
30 second handstand
-30 second active hang
-5 inch worm push ups
Strength-Seated weighted pull up - build a heavy 7
Conditioning ABAC
A-AMRAP3
-3 wall walks
-12 wall ball
B-Every 90 seconds x 5
-5 seated pull ups
C-With a partner
IGOUGO
200 sit ups
150 calorie row
100 calorie bike
1/2 mile run-together
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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