8/20/24

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...

Rx+4 rounds Rx 2 rounds Scaled 1-2 rounds with a partner 500 m row or ski 100 ft burpee broad jump 100 ft walking lunges with sandbag 25 wall ball-unbroken

8 rounds building sets 8 landmine rows 8/8 alternating deficit goblet, reverse lunges 8/8 single arm, push presses AMRAP10 15 double dumbbell deadlifts 10 push-ups on dumbbells 5 pull-ups