- Warmup
- 2 rounds
- 100m run
- 2 wall walks
- 6 spiderman lunges
- 10 wall squats + 10 second hold
- A. Push Press 5-5-5-5-5
- B. **ONE Running clock
- RX in 3 minute increments, may scale to 4 minute increments
- minute 0-3
- 400 M run
- max T2B / Knees raises
- minute 3-6
- 400 M run
- max *STRICT* HSPU (head to yoga mat or use 45# plate for RX)
- minute 6-9
- 400 M run
- max wall balls (20/14)
- minute 9-12
- 400 m run
- max hang power snatches (95/65)
- C. L-sit and dubs practice
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