Warm up
2 minute bike
10/10 knees over toes split squats
10 good mornings
Strength
Back squat - Heavy 6
Conditioning ABABAC
2 minute time cap
A- 5-4-3-2-1
Strict pull ups
Strict toes 2 bar
Rx+ if you let go of the bar, your count starts over
B-EMOM4
4-3-2-1 Back squats
C-Walking lunge 100 ft 53s/35s
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
Comments