Warm up
1 minute bike
5 banded 3 position pause goblet square
100 meter run slow
5 toes 2 bar
200 meter run
Strength
Front squat5 reps at -70% of your heavy 2
Or build up a heavy 7 loop
Conditioning ABACA
A-1/2 mile run
B-Every 90 seconds x 3
5 front squats @ 75%
10 toes 2 bar
C-Front squat max reps @ 80%
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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