Warm up
One minute row slow 30 second handstand hold
One minute row fast 5 inch worm push-ups
Conditioning Three rounds
0:00-2:00
20 barbell strict presses rx 20rep# +5lbs
Max push-ups and remaining time 2:00-3:00
Rest
3:00-5:00
20/14 cal row
Max kettlebell swings 53/35 in remaining time
5:00-6:00
Rest
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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