Warmup
bike 2min
runners hold
forward fold
pigeon hold
200m jog
couch quad stretch
alt lunges down - burpee broad jump back
alternate side lunges - burpee broad jump back
Strength / Skill
tabata this...
40/20 - alternating
90deg Neg-Hold
ring rows
40/20 - alternating
kip / k2e
kip / t2b
kip / pull-up
kip / ctb
WCG BENCHMARK 1
3 rds:
1min each
max push-up
max box jump
max burpees
rest
record each movement and total each round
Cash Out
tabata 40/20 Alternating
max Weighted BTN extensions
max Weighted Sit-ups
