WARM UP
row or bike for 3 min
front lunges down to rig - scap hang or 10 sec
bear crawl back
3 rds:
5 sumo air squats at a 5sec pace
5 jump squats
5 "elbows in" push ups
Burpee broad jump to rig - 10 hanging lever swings
pvc mobility
front lunges down to rig - scap hang or 10 sec
bear crawl back
3 rds:
5 sumo air squats at a 5sec pace
5 jump squats
5 "elbows in" push ups
Burpee broad jump to rig - 10 hanging lever swings
pvc mobility
200m run
20 wall walks
20 wall walks
400m run
40 pull ups / ring rows
40 T2B / K2E
600m run
60 WB shots 20/14, 14/10, 10/8
60 cleans (any way you desire) 135/95, 115/75, 95/65, 75/45
400m run
40 KB swings 53/35, 44/26, 5/18
40 Ball Slam 30/20, 20/10
200m run
20 rope climbs
1. All runs are together
2. All movements are to be split evenly
2. All movements are to be split evenly
