Warm up
2 rounds
1 minute row
1 minute bike
1 minute ski
Conditioning
3 rounds
in 4 minutes
10/10 alternating plate loaded reverse lunges 45/25
300 m run
Max reverse lunges (no weight) in remaining time
Rest 2 minutes
In 4 minutes
15 dips
300 meter run
Max push ups in remaining time
Rest 2 minutes
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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